LockedRoutine needed for a 64 y/o

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alphakingdom
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2008/05/18 13:52:39 (permalink)

Routine needed for a 64 y/o

so i decided to get my 64 y/o father into shape and want to get him into the gym but i am not sure where to start. he is 250lbs (overweight) and i need a routine and a good diet to get him on. all suggestions are appreciated.
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    Old Navy
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    RE: Routine needed for a 64 y/o 2008/05/18 14:29:18 (permalink)
    Start him on this: 
     
    First, have your Dad visit my web site.  www.BodyBuildingSenior.com.  I am 65.  I believe he might find a little inspiration for himself there.
     
    Second, give him this:
     
    Maximum Fat loss Training Plan Diet:
     Day 1:
    Meal 1: 4 egg whites + ½ grapefruit
    Meal 2: 3oz turkey/fish/chicken
    Meal 3: 6oz turkey/fish/chicken
    Meal 4: 3oz turkey/fish/chicken
    Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

    Day 2:
    Meal 1: 4 egg whites + ½ grapefruit
    Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
    Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
    Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
    Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

    Day 3:
    Meal 1: 4 egg whites + ½ grapefruit
    Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
    Meal 3: 6oz turkey/chicken + 1 cup veggies
    Meal 4: 3oz turkey/chicken + 1 cup veggies
    Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies

     
    Do day 1-2-3-1-2-3-1 for the diet.
     
    Workout and cardio
    Monday and Thursday
     
    Stepper: 10 min all out
    Then do the following circuit for four cycles:
     
    Pull Ups
    Squats
    Dips
    Rows
    Jump Rope (120 counts)
     
    Then do the following circuit for three cycles:
     
    Hanging Leg Lifts
    Dumbbell Press
    Close Grip Bench Press
    Jump Rope (120)
     
    Bike: 10 minutes, moderate pace
     
    Wednesday: Moderate cardio for 40-60 minutes
     
    Tuesday and Friday
     
    Treadmill: 9% incline at maximum pace 10 minutes
    Then do the following circuit for four cycles:
     
    Lunges
    Dead Lifts
    Incline Bench Press
    Military Press
    Jump Rope (120)
     
    Then do the following circuit for three cycles:
     
    Incline Sit Ups
    Upright Rows
    Curls
    Jump Rope (120)
     
    Precor: 10 min moderate pace
     
    The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
     
    The jump rope is for 1 minute, it’s easier to just count 120 reps.
     

    Scott "Old Navy" Hults
    Master Professional Bodybuilder
    Master Fitness Trainer & Nutritionist
    Promoter, Contest Judge, Posing Coach 

    www.bodybuildingsenior.com
     www.ngaalabamaopen.com
    #2
    alphakingdom
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    RE: Routine needed for a 64 y/o 2008/05/18 14:44:54 (permalink)
    ill make sure he will follow the diet but im pretty sure that he cant do dips or pull ups or hanging leg lifts. and a maximum pace for a treadmill for him is probably no higher than 4-4.5 mph. but i will get him started on it and will have him check out the website, thanks for your help.
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