Need help with a diet and training program

Training Advice/Discussion Masters

7 years ago 01/08/2017 11:04am EST

So I am what I am. A fat guy who used to run. It needs to stop and I am asking for help with a diet and a training program.

56 years old 5ft 9in 200 lbs.

This week I've run 3.6 miles a day and its not the hard.

My running background, 10 marathons, I was able to qualify for Boston but nothing more. In my early forties I was doing 5;20 mile splits x three and felt great. I should have probably stuck with middle distance instead of spending time on the marathon. I will never be thin as I have a big chest. When I got down to 165 people thought I had cancer.

I've always had trouble with my diet. I love sausage, eggs and biscuits. When trying to lose weight I eat meal replacement shakes but I end up eating an hour or so later because I want real food.

Any suggestions ?

7 years ago 01/08/2017 11:51am EST

re: 56 and with a Big Gut

Get the My Fitness Pal app. Set your daily calorie requirement, add in calories burned through exercise, and subtract out what you ate. This way you learn to invest in what calories you eat. You can also eat some of what you like. Easy to use.

7 years ago 01/08/2017 12:51pm EST

re: Double

Agree with this. I used myfitnesspal to track my weight and calorie consumption. Much like running, weight loss is about being steady and sustainable rather than "getting out hard." Set a goal of 2 pounds of weight loss per week. Give up the gimmicks like shakes. Cook st home using unprocessed foods. Balance carbs, protein and fat (50/30/20 seems to be where I end up when trying to make smart food choices). Avoid caloric drinks. First week will probably Reilly in some water weight losses, so if you lose 4 pounds one week and no weight another, don't stress - it's not linear.

7 years ago 01/10/2017 4:32pm EST

re: 56 and with a Big Gut

I use to be fat (have lost 50 pounds in 9 months)

Get a smart watch and start counting calories. It's as simple as burning 1000 more calories than you consume everyday. You will lose 1-2 pounds a week.

I run, play basketball, lift weights, chase kids. They all burn lots of calories but most importantly I simply eat less calories to get that 1000 calorie differential.

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