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  1. #1
    Registered User SpuderMuffin's Avatar
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    Over 50 and out of shape..

    3 years ago my thyroid went crazy. Before we knew what was happening, I lost 70 pounds in 9 months (Went from 200lb to 130lb). I wasn't a bodybuilder but I was healthy and could hold my own. I lost close to 70% of my muscle mass. During that time I had prostate surgery (roto-rooter), had torn rotator cuff surgery, and had a major concussion. Now I am finally in a state of mind and body to start rebuilding.

    I bought a weight bench and some free weights to mainly work on upper body strength. I am starting with 50lb bench and 35lb curls. It is all I could do this morning to do 3 reps of 8 on each. I am also jogging/walking 20 minutes each morning and walking 10 minutes after each meal.

    I am not overweight but am a type 2 diabetic. Before the workout, I am doing a smoothie/protein drink as well.

    Any suggestions on how to proceed?
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  2. #2
    Registered User Garage Rat's Avatar
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    Take it slowly and methodically.
    Small progressions to a larger goal.
    One good compound movement for each body part or movement.
    Movement would be a push,pull,squat,hinge and loaded carry.
    Body parts/areas would be chest back shoulders,arms,legs.
    I would work on trying to gain muscle rather than bodyweight.
    This can be a long process and you need patients for it as well as good plan.
    Eat lots of quality protein.
    I would have a diet and training log which is something i recommend to almost anyone to track progress.
    Without them you kind of go aimlessly.
    Good luck.
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  3. #3
    Registered User SpuderMuffin's Avatar
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    Thanks for the advice
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