I'm a 43 year old from the US. I have returned to the gym as of 2 days ago, adjusted my diet and i'm in the process of creating a 3 day workout plan for the week.
GOAL - add a little more size, strength and stability
gym- 3 days per week (rest day btw. each)
cardio - walking/elliptical 25 mins 3 times per week
occupation - Chef (8 hrs minimum standing)
injurys/operations - left knee meniscus, torn ankle ligaments 4 times each ankle (skateboarding)
Running - try not to ever
2800 Calorie intake
aiming for 50%carbs, 30%fat, 20% protein
My Daily Menu
breakfast- 2 hard boiled egg whites (yolks sometimes as well), 1 cup oatmeal (water, no sugar), 8oz coffee, whole milk, 1 raw sugar
pre work out - GNC 32g protein shake (with water, 1-tblsp flax oil) and a multi vitamin.
Lunch - 5oz chicken breast, sauteed kale, rice
snack - tsp peanut butter, almonds
Dinner - steak/chicken or salmon, rice/roast yam or potato, broccoli, spinach or kale
Before bed - protein shake and cottage cheese (if needed to meet levels)
(as of now) 3 days of full body workout with a rest day in between each lifting day.
I am interested to hear from you as to how hard I should train, as I'm now 43 and can see myself over doing it.
Please let me know if there are glaring "don'ts" in there.