I'm still doing basically the same workouts (four-day-split routine), only I've dropped my total sets down a bit (with no apparent downside), cutting out the final back-off sets. I've decreased the weight on some of my heavier lifts and tightened up my form.
I had the StairMaster rebuilt last year and it's a *LOT* faster now, about the equivalent of two levels faster. I'm still doing Interval Training at level 9, but I'd dropped the time back to the mid-20s (and I only do 23 minutes on leg day). I'd added some interval work on the treadmill, and I'm doing hard cardio about every other day, first thing in the morning (before bfast).
As I near 50, I'm still improving after decades of this stuff.
JLui83- That's one very impressive back-story you have there
What're you doing for leg workouts, given the knee surgeries?
Quote:
Originally Posted by PrinzII
The doctor advised us to "flip" our meals. That means smaller portions of the more fattening stuff and larger portions of things like veggies.
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Noting that I can be a little imprecise about this stuff, given my metabolism, I take a somewhat more calculated approach (as does Accumulatorette, who has to be more careful than I do).
Here's how I do it:
Cut out *all* the empty calories.
Figure out the protein requirements given your target lean-mass weight (mine are about 1.5g protein for every lb. of lean mass). Make that ~30-40% of the total calories. Add in ~15-20% fats (mostly "good" fats). Make the rest carbs, the lower-glycemic the better.
Note that those cover a pretty wide range of combinations.
Tweak those percentages and find what works for *you*. Then always consume calories in those proportions, and do it in a series of small meals at regular intervals. Yeah, it's a hassle.
I myself keep it heavy on the protein and fat; my wife goes for less fat and more low-glycemic carbs. We both eat every three hours or so.
She finds that consuming protein *first* at every meal works miracles for her. It doesn't make any discernible diff for me.
Yeah, I know..everybody has a dietary regimen that they think is The Answer, and the above is just from memory off the top of my head as I simply follow my daily routine. But it's sure worked for me and my wife.
Then just add in the workouts. Do the cardio as intensely as you can; IMO most people waste their time doing too-easy cardio for long periods of time. Then get a lot of sleep.
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