I have posted here in the past and have been a regular lurker/reader. A lot of great info on this site.
The reason for this post is to find out if any of the older (50+) lifters/bodybuilders have any tips for fat loss over 50.
I’m near 54, stand 6’ tall, currently about 240 lbs. with 26% body fat as measured a couple weeks ago in the BodPod. I have a feeling the fat % is fairly accurate at this stage in my fat-loss game, based on how I look. Should put me around 200 or so pretty darn lean, which would be around the weight I competed at back in 1992.
I have suffered from testicular cancer a few years ago, lost the left testicle, and have total T levels at the very low end of normal (300 or so) and I am not on TRT.
I have not been tested lately, so I can’t comment on free T numbers.
My doctor did tell me that if he put me on TRT, I would lose 20 lbs. of body fat in no time, but he doesn’t recommend the treatment since I am generally healthy.
As a life-long natural lifter/bodybuilder, I still train consistently and carry some pretty dense muscle.
Current training regimen consists of full-body training 3-4 times per week, depending on intensity level of each workout.
I also include 30 mins low intensity stationary bike (like a 30 min brisk walk) each morning that I do not weight train, for about 2 hours total per week.
My biggest hurdle is fat loss at this point and I’ll be the first to admit that, while I GENERALLY eat clean, I can certainly tighten it up a bit.
I try to eat 4-5 meals a day, usually 4, with a total protein intake of about 200-240 grams per day.
Carbs and fat are in good proportions as well, from good quality sources.
Basically, I am just looking to hear if anyone has some tips for eating, calorie intake, etc., that might help me get the fat loss cranking away so I can once again take my short off! lol
Thanks in advance and I will try to answer any questions that may be asked of me to help clarify anything needed.