alphakingdom
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Routine needed for a 64 y/o
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Sunday, May 18, 2008 1:52 PM
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
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Sunday, May 18, 2008 2:29 PM
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.
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alphakingdom
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Total Posts
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122
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Reward points
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10
- Joined: 2/26/2008
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Status: offline
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RE: Routine needed for a 64 y/o
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Sunday, May 18, 2008 2:44 PM
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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