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I have removed sugar, caffeine and breads from my diet. I am doing pushup, sit ups and free weights. I also run, but do to knee surgery I am. Timid about pushing long kms.
For now Rooker, I want to be a svelt 200lbs at 6 foot 3. Here we come!"
"As for the fat burning I will step ahead with the Rook plan. I am starved at 2000 Cal at 1500 I'd be a goner."
Perhaps I can help. I've been personal training for ten years and before that I was a Sports Performance Coach and worked with elite youth athletes for 6 years or so. I have been certified by the NSCA as CSCS since 1998. NSCA is an internationally recognized training authority. CSCS stands for certified strength and conditioning coach.
I say all that just to give you a bit of my background in training. Wolf, at 2000 calories you would have the energy required to only lie in bed all day at a bodyweight of 200 pounds (round figures)! Of course you would be a goner at 1500 calories! With any kind of active lifestyle plus a 500 calorie plus(tough) workout; you need 3500 calories a day to maintain 200 lbs bodyweight. At 1500 calories you will burn protein to try to stay alive and limit your muscle gains; if you mainly eat fat, all sort of bad things will occur over time (won't go into it here). Your body will likely go into "starvation mode at calorie intake of 2000 or less and it will STORE FAT at the expense of protein and muscle.
Humans need carbohydrates! 60% or more of your diet should be carbohydrates! Just try to keep the fat low and limit it to maybe 20%, if possible. What's that leave for protein intake? Do the math. A two hundred pound competition bicyclist NEEDS about 3200 calories from carbohydrates alone to fuel his workouts! You have joint problems? Do not jump and run around like a 140 pound runner!! Burn your calories with little or no impact by bicycling, rowing, stair climbing, grounded martial arts, Nordic skiing, ice hockey is absolutely recommended; but do not jump and run and especially do not do it on hard surfaces or frozen earth. IF you must.......speed walk or (jog) only to burn calories.
Squats are the king of exercise; starts with a weight that you can get 20 reps with! Breath deeply between reps and use rest/pause between reps without setting down the weight. After that; pyramid up the weight and drop the reps accordingly to peak at a large weight that you are still capable of doing at least three reps with! Do not go for single rep maximums. Second exercise choice should be 20 rep full pullovers done in the same motif and then pyramid these to a three rep max. Standing presses and rows should follow. After that some focus on specific muscle groups is possible (core work focus maybe but that means spinal erectors and rotators as well as abs and obliques)but NOT necessary for your goals as I understand them.
Your cardio should be in the 65% to 75% zone mostly to enhance fat substrate as fuel of choice. That rate will benefit your heart and lungs while burning fat as the key energy source (50 to 60% of the energy you use will be from fat); during cardio spurt up to 75 to 85% zone in a 5-3 to 1 duration ratio to burn simple carbs and train power endurance adaptations. IN NO WAY SHOULD YOU EVER EXCEED 85% zone, unless you are training for competitive sports and then you must accept that you are trading health and fitness for strain and eventual health issues in exchange for victory on the athletic field. By % zones, I am referring to calculated heart rate maximum according to your age.
A more accurate zone could be personally determined by testing clinically but that is hardly necessary in the vast majority of exercisers. Max HR is generally 220 - your age in years. Multiply that number by 65, 75, and finally 85% to get the zones that I spoke of above.
Don't want to "hi-jack" this thread; if you want to discuss further with me just pm or write my email. I will be happy to explain whatever might not be clear and/or elaborate.
Final note: carbs and proteins have a calorie rating of 4cal per gram; fat has a calorie rating of 9cal per gram! %nutrients listed in the above treatise(rant?) refers to calories NOT grams.
Cheers! Don't eat 
; too much fat, hehheh.
* Last updated by: PaulAB on 12/28/2013 @ 4:17 PM *
Nothing is more responsible for the good old days than a bad memory. (Franklin Pierce Adams)
