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Diet for a 49 year old

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fit for 50
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2015/02/15 20:26:55 (permalink)
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Diet for a 49 year old

Been training for about 6 months ive been running for alot longer .when I I started weights I was 14 stone 2
Ive been training hard I'm now at 14 stone thats 2 pound in 6 months I was hoping for a bit more.
My general training plan goes
Monday spin class
Tuesday run 3 to 5mile
Wednesday weights chest and shoulders
Thursday run 3 to 5 mile
Friday weights leggs and abs followed by 30 min treadmill
Saturday weights back and biceps followed by30 min bike
Sunday run 3 to 5 mile
Typical daily diet
Breakfast smoothie 1/8 cup of oats 1 bannana 1/8 cup of walnuts 1 scoop of protein berris of some sort
10 oclock 2 apples
1 o'clock 2 chicken mayo wraps
Train
Protein shake
7 o'clock cooked dinner meat and veg

Can some give me a few pointers to improve my diet
#1

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    Floydy
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    Re: Diet for a 49 year old 2015/02/15 20:31:54 (permalink)
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    Welcome mate
    Your diet looks healthy but perhaps you need to eat more.
    What does your weights programme consist of. Perhaps you are doing too much cardio?
    #2
    fit for 50
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    Re: 2015/02/15 21:55:55 (permalink)
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    Thanks floydy
    4 to 5 exersises per body part 4 x 12 for 4 weeks
    4 to 5 exersises per body part 3 x 8 for 4 weeks
    I'll throw in triceps and biceps if and when I have time
    Might put a tin of tuna in somewhere in the day. I do struggle a t about 9.30 to 10 pm
    And end up having a biscuit or slice of bread so could probably do with a healthy snack option.
    I don't understand the not eating enough I thought the less you eat the more I would loose.

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    Floydy
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    Re: Diet for a 49 year old 2015/02/15 22:50:22 (permalink)
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    It sounds like you know what you're doing mate.
    Maybe take a look at some of the threads in the Diet & Nutrition sub-forum or member's journals.
    Stick at it mate, I'm sure you will get there.
    #4
    fit for 50
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    Re: Diet for a 49 year old 2015/02/16 08:50:53 (permalink)
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    To be honest as im relatively new to weights most of my information comes from this site. It's a great source of information and inspiration
    #5
    fit for 50
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    Re: Diet for a 49 year old 2015/02/16 08:50:53 (permalink)
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    To be honest as im relatively new to weights most of my information comes from this site. It's a great source of information and inspiration
    #6
    WhiteSnake
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    Re: 2015/02/16 16:59:30 (permalink)
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    fit for 50
    Thanks floydy
    4 to 5 exersises per body part 4 x 12 for 4 weeks
    4 to 5 exersises per body part 3 x 8 for 4 weeks
    I'll throw in triceps and biceps if and when I have time
    Might put a tin of tuna in somewhere in the day. I do struggle a t about 9.30 to 10 pm
    And end up having a biscuit or slice of bread so could probably do with a healthy snack option.
    I don't understand the not eating enough I thought the less you eat the more I would loose.



    Up to a point. Too much of a calorie deficit and you'll loose more muscle than fat and muscle is what burns those calories.
    You're training 7 days a week. Running up to 15miles, spin class and weights. That's loads. At our age (I'm 45 soon) holding on to muscle is key to keeping the metabolism up and the fat off.
    Are you running with the sole intent on fat burning or is it just something you enjoy?
    Imo less cardio and having the carbs low will improve your muscle/fat ratio.
     
    #7
    Floydy
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    Re: Diet for a 49 year old 2015/02/16 17:31:21 (permalink)
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    Ditto.
    Something to think about perhaps mate.
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    fit for 50
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    Re: 2015/02/16 20:56:18 (permalink)
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    On Tuesday Thursday and Sunday I coach at my local atheletics club which is something I do enjoy but I don't have to run the full sessions its just something I do so I could back off a bit.The reason I put 2 30 min sesions on friday and saturday is because friday is leg day and find it helps with the doms come sunday.I will look at backing off the cardio and try to find something else to help with the doms lol.how many carbs should I be having and what do you replace them with.This where I struggle when start with breaking the diet into specifics. Thanks for the explanation of the muscle and metabolism and calorific deficit makes sense now.
    Tell me about 49 in april keeping injuries at bay seems to get harder by the day, only good thing about this age is we had the good music when were younger
    #9
    WhiteSnake
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    Re: 2015/02/16 21:05:34 (permalink)
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    Well I don't count calories but I do a whole less than you so higher carbs for you might be justified with all the cardio. Just go by your body comp progress. If you not loosing fat with your workload just look to tweak them downwards.
    Are you happy with your muscle mass and just want to loose fat?
    Generally speaking you wouldn't necessarily replace carbs with anything otherwise you wouldn't be consuming less calories. Protein and good fats should already be adequate or course.
     
    #10
    fit for 50
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    Re: 2015/02/16 21:36:39 (permalink)
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    I've only been on the weights for 6 months so muscles are very much a work in progress everything before was cadio or marital arts based. Im probably going to try to shift some fat and get to a base I can work from and control. I'm going to cut back on the cardio then see where it goes.
    #11
    WhiteSnake
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    Re: 2015/02/16 22:11:32 (permalink)
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    Ok your carbs doesn't look excessive tbh but watch how you go with less cardio. You might well get an increase in strength/muscle size and better recovery.
    #12
    fit for 50
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    Re: 2015/02/16 22:24:47 (permalink)
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    Ok looks like im on the right track so far, I'll keep going and keep asking qestions
    #13
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