At 55+ is it even possible to show a six pack?

[Don Ro]

Edit: I think I posted on the wrong thread. Oh well.

[djmcmath]

Originally Posted by Evans, Marv

The other is to quit eating when you feel like you've had enough rather than finishing everything on your plate and on the table.

A few years ago, I took a trip to Africa, embedded in local villages supporting a medical team. As "honored guests" we were very well-fed, which meant that every meal was essentially chicken sauce over rice. At first, I ate like normal, eating until I was full. Then I realized that I didn't really like the food at all. And after a couple of weeks, I ate just enough that I wasn't hungry anymore.

If memory serves, I lost 10 pounds in two weeks, enough that people noticed and commented. Gained it back on resuming a normal stateside diet, of course, but I think the principle is sound.

[kach22i]

Originally Posted by djmcmath

Back to the point: I'd be interested in food tips for a flat belly. How do you discipline yourself to reduce the fat? Got any good recipes that are delicious and healthy?

I'm interested in this topic as well, good question.

I think "Evans, Marv" has suggested some good practices.

Thing is, the right amount to eat may vary wildly with your activity schedule.

That is to say, on days you are lifting weights; eating a 7 ounce chicken breast or 7 ounce tin of tuna (or equal) at all five or six meals (eating every 3-4 hours because your body cannot store protein) may be fine. However on your off days (recovery days) a different diet will make more sense.

Short of going with a Paleo or Keto diet, a lower carb diet is best, with most of those carbs early in the morning. For instance oatmeal breakfast with a heaping tablespoon of peanut butter for some protein.

Your body needs some carbs to process protein, just a little though. Sure some people don't need any carbs or few carbs as with Paleo or Keto diets, but that's excessive in my opinion.

General rule of thumb I've read about and try to practice; protein/meat size of playing card deck (palm of hand sized), half my plate something green, the other 1/4 of plate a sensible carb like sweet potatoes or brown rice.

Eat fruit, it's not processed sugar your body knows what to do with it.

Cooking/preparing your own meals and not eating out helps tremendously.

Think of food as fuel for your workouts and your relationship with food will change. I find myself self-regulating my intake with little conscious effort because food is fuel.

EDIT: What I find really frustrating about this topic is that so many of the foods which are supposed to be good for you also contribute to bloating and intestinal gas. Moderation is the key I suppose.

[berettafan]

Originally Posted by kach22i

Think of food as fuel for your workouts and your relationship with food will change. I find myself self-regulating my intake with little conscious effort because food is fuel.

so true Kachi. when i'm exercising farily hard regularly I know a **** lunch and snacks will have me suffering that evening at the gym. I found the week leading up to a long ride for example will have me very careful about my meals because the price for eating poorly becomes very real.

it's like near instant feedback for bad food choices.

[Don Ro]

You guys ever notice that when you either fast for a day or just don't eat much (or nothing) that in spite of feeling empty (not a bad feeling, really) you feel light and strong?

[2porscheguy]

As usual, some very good advice here! Thanks guys!

As far as eating "properly and in moderation" my approach at meal time is to eat until I don't feel hungry anymore and not necessarily to feel "full". I find it best to always feel somewhat hungry in between meals but not to the point of starvation. When we go out for dinner on occasion I always make it a point to only eat half of my plate and doggy-bag the rest. Actually some of those restaurant portions are so large that I might even get 3 meals out of one!

As with Lee, I still weigh about the same since graduating from univ...about 175 @ 5'11". I've been as high as 190 when seriously hitting the weights but, in the last 15 years or so, it's been 170-175.

[stuartj]

Originally Posted by Don Ro

You guys ever notice that when you either fast for a day or just don't eat much (or nothing) that in spite of feeling empty (not a bad feeling, really) you feel light and strong?

Feels good, doesn't it. If two days a week, eat 500 cal and skip dinner (basically the Michael Mosley approach) you will lose weight, fact. This is mostly mental- nothing wrong, as you say- with feeling hungry. If you know, say Monday and Thursday, are 500 cal days, you adjust.

But in regard to specific tips- here are some rippers.

Pasta- when allowed to cool and then eaten either cold, or better, reheated- is a different thing. Great news for those of us that love pasta. Read this: Reheating your pasta makes it significantly better for you - ScienceAlert

Alcohol. Its tough, but if you reduce/remove alcohol, you lose weight.

Eat slowly. There is a 20 min brain lag before your brain knows youre full.

Ketosis is a metabolic state where your body and brain starts to consume fat reserves rather than consumed carbs. Ketosis is worth investigating. https://authoritynutrition.com/what-is-ketosis/

If you eat that office muffin, you cant have a beer. Choose.

A friend has just had stomach sleeving surgery and gone from 325lb to 216 in 12 months. She needs to lose another 50lbs. She is a non drinking vegetarian. Carbs and sugar. Its alarming that we have come to a point where for some, the only way to manage their eating, is radical life altering surgery to remove most of the stomach.

[kach22i]

Some links I previously posted in the Random Picture Thread:

How much is 8 oz of chicken? - Bodybuilding.com Forums



Protein Intake Calculator
How Much Protein Should You Consume?



Calories in Usda 6 oz. Chicken Breast Boneless and Skinless Frozen
Calories in Usda 6 Oz. Chicken Breast Boneless And Skinless Frozen - Calories and Nutrition Facts | MyFitnessPal.com

Protein 36 g

NOTE: I went gluten free (very low gluten actually) a little over five years ago, it's an easy way to cut down on bad food choices.

[kach22i]

Journal of the American College of Cardiology
Volume 69, Issue 9, March 2017> DOI: 10.1016/j.jacc.2016.10.086
Trending Cardiovascular Nutrition Controversies | JACC: Journal of the American College of Cardiology

The potential cardiovascular benefits of several trending foods and dietary patterns are still incompletely understood, and nutritional science continues to evolve. However, in the meantime, a number of controversial dietary patterns, foods, and nutrients have received significant media exposure and are mired by hype. This review addresses some of the more popular foods and dietary patterns that are promoted for cardiovascular health to provide clinicians with accurate information for patient discussions in the clinical setting.

Article from which the above came from:

Cardiologists Set the Record Straight on Eggs, Coconut Oil, Gluten, and More
https://www.yahoo.com/news/cardiologists-set-record-straight-eggs-225647652.html?soc_src=mail&soc_trk=ma

[Grimm]

what the hell. I don't know any of you guys IRL. Anyhow, here goes. I'm 58, have had 3 heart attacks, a quad by-pass 31 years ago, 2 knee surgeries, torn rotator cuff repair, torn labrum repair, detached/re-attached bicep tendon surgery, and on and on. Yet, I think I've got a semblance of a 6-pack going on.

[Don Ro]

Impressive, brother!!!

[Don Ro]

In my physical prime (30 - 45) my tennis buddy and I used to go to TGIF's for their great food and to flirt with the ladies.
If the conversation leaned toward physical conditioning, I'd sometimes get into a teasing mode and pull up my T-shirt and expose my abs.
The ladies would ooo and ahh and want to rub them.
Those abs were like fly paper...seemed to facilitate the fetching of phone numbers.
Women love to see fit men. Not gender-specific, that one.

[wayner]

Alex,

What the heck, in response to your goading, I'll accept your challenge.

Posting this pic for posterity
Ill check back in a few months and see if Ive made any progress.
(I wish I had one from two months ago)

Going on 54
About 6 weeks ago I started hitting the gym hard (really hard as some advised for my particular stress).
Ive lost a few pounds and started to build some muscle.

To me any visual improvement is all just a byproduct of burning off a bunch of stress (thats why I was at the gym)

I'd started to resemble a skinny legged pear. Cycling helped the legs but this push brought them up to size (and it hurt but not being at the gym hurt more).

Legs responded the most, but my pear shaped belly took a hike too.
Maybe soon some muscles will emerge there if I keep at it.

(I have to confess, there has been a ton of beer and wine consumed and I have NOT cut back on that but I should, and while I was drinking gallons of coffee, I have cut back on that and what I do have is black now instead of loading on the cream and sugar. I've also stopped drinking my coke a day which always seems to help when I stop that).

I'm 5'10 and just in the last three weeks am down from 175 to 165. I was probably a bit heavier a few weeks before that, and all this working is making me eat like a horse, at least 4 times a day but I've been pigging out on fresh broiled fish (cod and salmon) at the local grocery store lunch counter for almost every meal. That and a bit of rice and lots of water. not much bread other than in the morning. Im not trying to lose weight or be on a diet, its just that this food is easy for me to access right now.

[2porscheguy]

^^^Wayner.....lookin' good! Keep at it bro and I wish you all the best during this trying time.

There has been a ton of good advice for you on the other thread but hitting the gym regularly to de-stress is the only advice that I can pass on to you at this time.

You too Grimm....keep at it!

Now who's next??

[impactbumper]

GRIM, WAYNER looking good.

Kachi, I would stay away from fruits all together. Source your vits and minerals from greens. Fruit is pointless, and fattening.

[wayner]

Grim has muscles. I don't
Even if I got skinnier I don't think that I would have that six pack without building more muscle...

[impactbumper]

Originally Posted by wayner

Grim has muscles. I don't
Even if I got skinnier I don't think that I would have that six pack without building more muscle...

you would, but i do not think it would look good, which kind of defeats the purpose. Your abdominal muscles are there. Thickness of skin and fat layer underneath keeps it from coming out. If you keep doing what you are doing in about 6-9 months you should have good amount of muscle, then you can get a strict diet and see if you could shred a bit.

Firm core is good, but honestly, I keep saying over and over, having a 6 pack is a lot of commitment. Not worth it. Gotta enjoy a burger once a while.

Great thread btw guys!

[Rodsrsr]

Originally Posted by impactbumper

you would, but i do not think it would look good, which kind of defeats the purpose. Your abdominal muscles are there. Thickness of skin and fat layer underneath keeps it from coming out. If you keep doing what you are doing in about 6-9 months you should have good amount of muscle, then you can get a strict diet and see if you could shred a bit.

Firm core is good, but honestly, I keep saying over and over, having a 6 pack is a lot of commitment. Not worth it. Gotta enjoy a burger once a while.

Great thread btw guys!

True. The amount of discipline and work required for a man over 50 to get a six pack is simply not worth it IMO. Like Grimm, I have "a semblance of one" if I hoover between 180 to 190. If I drop down to 175, I'll have abs, but at the expense of loosing weight all over and being miserable all day. Abs are like overly developed arms, pretty much zero benefit other than looking cool.

[kach22i]

Originally Posted by impactbumper

GRIM, WAYNER looking good.

Kachi, I would stay away from fruits all together. Source your vits and minerals from greens. Fruit is pointless, and fattening.

Look around at people you know, and even people you do not know if they are published on their "fruit stance". Ask people you know or casual acquaintances how much fruit they consume.

In general what you will find is that your fruit eaters will have a healthy glow to them (good for the skin) no matter their weight or age, a sort of healthy and happy look.

People against fruit because of it's high sugar or caloric intake are looking only at one aspect of the fruit story.

Based on my observations people which eat more fruit than normal look younger than they are, and people that eat less fruit than normal look older than they are.

Take for example the male model in the infomercial earlier in this thread. His body looks great, but his face looks his age or worse, he looks older than his age in my opinion.

I look about ten years younger than I actually am, I attribute life long fruit eating for the most part. Sure there are many other factors, but I can actually seen in the mirror and feel it in my body when I need to fruit it up.

One recent conversation I had with someone on this topic pointed out Polynesian and Hawaiian people as big fruit eaters, and the positive affect it has on their skin.

Feb 04, 2014
High Antioxidant Fruits & Vegetables
http://www.livestrong.com/article/261278-high-antioxidant-fruits-vegetables/

Most people would benefit by eating more fruits and vegetables. Eating generous amounts of fruits and veggies helps the body fight disease, according to Whitney and Rolfes.” Adults should choose 2½ cups fruit and 2 to 3 cups vegetables each day from among colorful plant groups that are high in antioxidants.

Skim the article above, the fruits (berries in particular) have way more antioxidants than most vegetables.

Not from the article but from other reading, the reason the FDA recommends such high serving amounts of fruit is that our food chain is contaminated, highly poisoned. And antioxidants are the only effective means in countering the situation.

Additionally by the same sugar/caloric argument you will find little reason to consume any amount of locally sourced raw honey. I put a tiny amount in my 1/2 cup of morning coffee, the size of a pea or two.

In my opinion middle aged "male models" look best with their shirts off because with their shirts on they look like the rest of us, only a lot more tired and drained looking. And it's not the low body fat which accounts for this, it's staying away from natural sugar sources (rich in antioxidants) in pursuit of the washboard 6-pack abs.

[impactbumper]

Dark colored fruits such as berries, i agree with you. Other reason all those models look aged is because of very low fat percentage. Face is the first place we drop weight, and too much of it makes us look like skeletons on the face.

I do not agree with antioxidant content of the fruits, a couple of servings before lunch in an active day would not make much difference either. However you can easily substitute the fruits with greens and still take in everything your body needs...


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