RE: Routine needed for a 64 y/o (alphakingdom)

Sun, 18 May 2008 14:44:54 GMT

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.

RE: Routine needed for a 64 y/o (Old Navy)

Sun, 18 May 2008 14:29:18 GMT

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.

Routine needed for a 64 y/o (alphakingdom)

Sun, 18 May 2008 13:52:39 GMT

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.