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Fresh Start @ 55...need advice
02-06-2016, 03:31 PM (This post was last modified: 02-06-2016 03:33 PM by daphne67.)
Post: #1
Fresh Start @ 55...need advice
I love you people! This is the best discovery of a decade.

I accidentally discovered EM2WL while looking up some lifting advice. I've read everything on the site am an totally hooked.

Vitals
I'll be turning 55 this year. I'm 5'3", in the early 150s weight wise. I'm muscular, can fit into size 8 to 10. I started lifting in December and follow Rachel Cosgrove's program, Drop 2 Sizes DVD program. The name is really bad but her workouts are heavy & intense. I love it!

Dieting History
I was chubby as a teenager. Adopted clean eating and lost weight maintaining 120 pounds into my 30's. I then 'dieted' my way up to my current weight.

I abandoned official dieting 10 years ago. I rarely weigh myself but totally able to measure my size with my clothes. I adopted a very low carb lifestyle a few years ago...but have recently (two months ago) started increasing carbs bit by bit.

Part of my dieting recovery has been also abandoning calorie counting. However, in the name of science, I tracked a typical day and got about 2000 calories per day -- high in protein, fat and low (less than 50 grams) of carbs per day.

My weight & size has been very stable in the past years. So here's the question...what would you recommend I do? My goal would be to hit about 140 pounds..combat belly fat...and stay strong for the next decades.

I'm hesitant to start weighing myself again, (it really was a dead end). Do you think I should just finish the 12 week weight training program before I change anything food wise?

Or, do you think I could do a 10% cut based on the 2000 calories I've been consuming.

Thanks again for providing such sensible advice in a sea of bad, eat-less-do-more world.

-D
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02-07-2016, 07:24 AM
Post: #2
RE: Fresh Start @ 55...need advice
First of all, welcome, and thank you!

So, putting you at a Moderate activity level, I get a TDEE of approximately 2100. I wouldn't worry about finishing the 12 week program before starting to make some changes ... no reason the two can't be done at the same time :-)

Personally, I would track your intake for a week or so, just to make sure of where you are starting. I would also try to shift your macros and increase your carb intake very gradually over time to a more sustainable 40% carbs, 30% protein and 30% fats. Remember, carbs are not the enemy, and are a source of energy.

Being so close to your "goal weight" and having your focus on staying strong and combating belly fat, it's great that you are doing some strength training! Eating at your TDEE should allow you to see some muscle growth, and with that will come that strength you are seeking as well as a revved up metabolism.

Taking a 10% cut sounds perfect, however it will require tracking your intake. There is simply no way to take a really small deficit like that without tracking calories to know where you are. Another approach (since you are looking for strength and recomp, as opposed to a large amount of weight loss) would be to simply continue to concentrate on getting in that protein, healthy fats and increasing those complex carbs a bit and concentrate on heavy lifting and a couple of days of HIIT a week. Since you are naturally already eating at of near your TDEE and don't seem to have issues with overeating or bingeing that may work really well for you. Just keep it simple and eat healthfully while concentrating on building some muscle. Otherwise the other option would be to start tracking (which really might not be that necessary in your case).

Again, welcome and thank you for the kind words!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-07-2016, 02:26 PM
Post: #3
RE: Fresh Start @ 55...need advice
Thanks Anitra!

I think I will track for a week to get a true picture of my intake. I eat at very regular times; a hearty meal at about 11 am, a small snack at about 3 and dinner at about 7pm. And I eat many of the same things; almonds, full-fat cottage cheese, dark chocolate, red wine....

And if the low carb diet did anything, it really tuned me into healthy fats (which I had shunned before) and adequate protein (again, ignored in my dieting career). My brother lost 65 pounds and kept it off, as did his son on a low carb diet. But I never really lost weight on it!

I've been slowly moving my carb intake up and LOVING IT! Life really is too short to ignore grilled cheese sandwiches, hamburgers (I never did care for bunless hamburgers) and buttery toast.

If there's anything I regret in life it's wasting years trying to under-eat. It's really a shame where food is so plentiful that most women spend their days trying to avoid it. But I'm here now and loving the bounty of good food.

One question -- can you recommend a HIIT DVD? Also, can you recommend a new program when I finish Rachel's program? I really like the guidance of a DVD...I'm not one to exercise on my own & I love working out from home.

Thanks again,
-D
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02-07-2016, 07:53 PM (This post was last modified: 02-07-2016 07:54 PM by AnitraSoto.)
Post: #4
RE: Fresh Start @ 55...need advice
Yeah, I think tracking for a week or so is a really good idea. That will give you a true idea of where you stand intake-wise before you make any decisions one way or another.

I am like you, and love following DVDs. I workout early in the morning, and there is just something I like to pressing Play that makes it so much easier. My absolute favorite is Cathe Friedrich. A lot of which workouts I would recommend would depend on what type of equipment you have available, but hands-down STS is the best. It is a 12 week 36 DVD set that is periodized and challenges you through the entire program. It's a bit more money, but WELL worth it, as you will use the entire 3 month series over and over. She also has a 3 DVD series called Gym Styles that i enjoy a lot, and her X-Train series has three (I believe) DVDs that are straight lifting. Muscle Max is another good one from her, as is Slow and Heavy (an oldie but goodie...) As far as HIIT, her latest series is called Ripped with HIIT and although I have not purchased that one (yet) people seem to love it! I would just go to Cathe.com and watch some of the video clips. Each workout has a full description as well as a video clip to give you an idea of what equipment you will need and what the workout is like. Also, if you keep an eye on her Daily Deals, she rotates all of her DVDs through and you can always wait and find what you are looking for at a substantial discount. She also has coupons for larger orders. You can not ever go wrong with Cathe. Her form is perfect, and it is absolutely amazing that she is like 52 years old. So inspiring!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-09-2016, 01:22 PM
Post: #5
RE: Fresh Start @ 55...need advice
Yesterday, I had a piece of banana/chocolate chip bread and it was amazing!

I can't believe how strict I have been about carb restriction! Talk about dedication & deprivation...even though I wasn't under eating, I've been denying myself some very simple, basic pleasures in life.

I'm going to start a journal...just wanted to share this tiny bit of recovery...things to look forward to: bread, sandwiches, mashed potatoes, french fries, the occasional cookie/or piece of cake. Life is good.
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02-09-2016, 01:51 PM
Post: #6
RE: Fresh Start @ 55...need advice
Just to warn you - you will gain some water weight from it. This is not a bad thing. It will is normal. And it'll all work out fine. Those who are carb restrictive and then eat carbs almost always gain about 5 lbs. It's just water. But it can be mentally tough (and make people think carbs are bad - they are not, they just require water).
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02-09-2016, 03:47 PM
Post: #7
RE: Fresh Start @ 55...need advice
It is so nice to be able to actually live life again, once we stop being so restrictive... It is simple pleasures like your banana bread this morning that can make life so much more enjoyable, rather than feeling like a chore.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-09-2016, 06:30 PM
Post: #8
RE: Fresh Start @ 55...need advice
Just wanted to chime in and say that I just started with Cathe's workouts (currently doing STS) and its great. I would recommend trying a month of her OnDemand and you can try out all her different workouts. I got to see which ones were a good fit for me and which I knew I would never do again.
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02-09-2016, 06:56 PM
Post: #9
RE: Fresh Start @ 55...need advice
Yeah, you can't go wrong with Cathe.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-09-2016, 09:09 PM (This post was last modified: 02-09-2016 09:11 PM by daphne67.)
Post: #10
RE: Fresh Start @ 55...need advice
Thanks for the advice...I'm planning on building a home gym. Right now, I've got a range of dumbbells from 5 to 15 pounds only. I'd like to include a bench and other equipment. I've almost finished stage one of Rachel Cosgrove's but am looking forward to STS. Good tip about the On Demand service.

Yes, good advice about the weight gain with more carbs. I started adding about 20 grams of carbs per day back in January -- I didn't want to go crazy all at once. So far, my clothes are all still fitting, but other than a couple slices of bread and a bit of fruit, I'm adding the carbs back in s-l-o-w-l-y.

If I could tell all of the young readers here anything it would be to...start living and abandon the eat less/move more movement. Unfortunately growing up in the 70's & 80's there was already a diet movement in full swing. I wasted a lot of time/energy in a constant war with my body. All those years trying to under eat...when the answer was right in front of me.

I've been lifting for two months and can already see changes in my body. In the shower this morning, I noticed how much firmer my shoulders and upper arms are looking. And this time with lifting, I'm here for the long haul. I'm not expecting instant results. I know it works, so I'll just show up and do the work.

I'm so glad I found this wonderful site...it seems I was already doing it (eating more & lifting) but it's great to find a forum with like minded women.
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