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  1. #1
    Registered User Gcanter's Avatar
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    Need diet advice

    Getting ready to turn 45 in a couple of weeks and I have not been to the gym in 2 years. I started an office job 2 years ago and it has been a lifestyle change for sure. I went from being on my feet all day long to sitting all day long. The only exercise I get is from disc golf. I typically play 2-4 rounds every weekend and end up walking about 20 miles. My weight is in a good place but I have noticed a big loss in strength. Especially fast twitch muscles. I'm stepping back into the gym now and I'm trying to figure out a good diet plan. I currently eat only enough calories to maintain my current weight. I don't care about muscles for show. My main goal is to gain back some lost strength and be healthier.
    This is what I plan doing starting Monday.

    Workout- Max OT workout plan
    Diet- low carb food with some carb free protein shakes and creatine. I'm going to up my calories but I don't want them to turn into fat.

    I'm open to any advice.
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  2. #2
    Clearly Irrational blue9steel's Avatar
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    Start with something like stronglifts 5x5 and run that till you reset everything at least once, then you can look around for strength focused plan like say Juggernaut method or powerliftingtowin. That handles the strength side of things.

    For health you'll want do some form of cardio that gets your breathing & heart rate elevated, though if your frisbee golf sessions are intense enough that might not be necessary.

    For diet you need to control your calories while getting sufficient protein and not going excessively low on fat.
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  3. #3
    Registered User PhDPepper1111's Avatar
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    Agree with blue - basics are good.
    You are increasing your activity and not needing to lose weight, so you might need to even increase overall intake with a focus on protein.
    Good luck!
    It's never too late!

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  4. #4
    Crawling back under rock OldFartTom's Avatar
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    Stop taking creatine since you are not bodybuilding.

    Eat real food as much as possible, don't rely on shakes and supplements. They can be useful (especially keeping protein high when at low calories) but these are supplemental after you have got a good diet. Be a good boy and eat up your FRESH VEGETABLES

    Take the advice in the 2 posts above. Pace yourself for this like an ultra marathon not a sprint
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 76kg (19/July/2021) started cutting again 10 July :(
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  5. #5
    on probation weiss1967's Avatar
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    Originally Posted by Gcanter View Post
    this is what I plan doing starting Monday.
    Mondays reserved for tooth xtractions and prostate exams. Go for Tuesday.
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  6. #6
    Food Porn Terrorist Bosko's Avatar
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    Mondays are for billing meetings and incarceration releases....go for Tuesday
    Retired...no smartphone....no neighbors......just holes...
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    Registered User NikkieJenner's Avatar
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    I can relate your daily routine with mine, stuck from 9 to 5 in my cubicle and then coming back with less strength, really having this feeling is very annoying. But you can do some aerobic exercise, I don’t prefer to go to the gym but daily I get up early and go cycling for 6 miles in fresh air. Fresh air fills every part of the body with more energy and as I am vegan so along with some lite aerobic exercises I take multivitamins based on my dna from ginihealth to maintain the necessary vitamins that help my body to digest food and maintain balance of hormones. This is all I can do with my 9 - 5 job, you should also try to invibe that.
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    Registered User isaacr65's Avatar
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    Originally Posted by weiss1967 View Post
    Mondays reserved for tooth xtractions and prostate exams. Go for Tuesday.
    OMG lol
    Fitness trainer, avid learner, dog lover & online entrepreneur.
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  9. #9
    Chihuahua in the rain Corbets's Avatar
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    Originally Posted by OldFartTom View Post
    Stop taking creatine since you are not bodybuilding.
    Why that? Creatine helps muscular endurance more generally, and has also been shown to have cognitive and other benefits. Aside from the apparent non-responders, there doesn’t seem to be any reason for anyone to ever not take creatine…
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