how much, how hard

[biceps72]

I am a soon to be 59 year old primary hypogonadic taking 7.5 g androgel/daily and getting along quite well. This is my workout after my I gained about 20 lbs when my testosterone was very low

1. cardio - 5 days/week--I do cardio (eliptical glider for 50 minutes = 700= calories and the next day do a recumbent bike, 60 minutes = 700 calories)

2. weight training = 5 days/week (body part/day, chest, back, legs, arms and shoulders) weekends off.

My weight has stabilized but my body fat is higher than I want it to be. I feel like I am working ny butt off in the gym --I guess the next step is diet harder,

suggestions on workout and the proper diet-- right now my protein intake is 200 g /day, low fat and mod carbs. cut carbs????

thanks in advance.

[BrianEE93]

Wow! You just might be over training. I would hit the big full body lifts and lift twice a week. If you can handle the cardio 5x per week go for it. My best gains have happened when I quit that crazy 6 days a week crap.

If you haven't read this author, he has some good natural bodybuilding/strength training books:

http://www.amazon.com/Beyond-Brawn-Insiders-Encyclopedia-Muscle/dp/9963916368/ref=pd_bbs_sr_2?ie=UTF8&s=books&qid=1224982339&sr=8-2

http://www.amazon.com/Build-Muscle-Lose-Look-Great/dp/9963916309/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1224982339&sr=8-1

[jediclampet]

Wow! You just might be over training. I would hit the big full body lifts and lift twice a week. If you can handle the cardio 5x per week go for it. My best gains have happened when I quit that crazy 6 days a week crap.



I agree. It seems lifting 2 or 3 times per week is the most effective for most people. An upper / lower split with 3 or 4 sets per body part works really well for many.

Regarding fat loss, I found reducing carbs and (except post workout and occasional "cheat" days) subbing green leafy veggies while keeping protein high helped me to lose a lot of weight while retaining most of my strength.

[BigTex]

I am a soon to be 59 year old primary hypogonadic taking 7.5 g androgel/daily and getting along quite well. This is my workout after my I gained about 20 lbs when my testosterone was very low

1. cardio - 5 days/week--I do cardio (eliptical glider for 50 minutes = 700= calories and the next day do a recumbent bike, 60 minutes = 700 calories)

2. weight training = 5 days/week (body part/day, chest, back, legs, arms and shoulders) weekends off.

My weight has stabilized but my body fat is higher than I want it to be. I feel like I am working ny butt off in the gym --I guess the next step is diet harder,

suggestions on workout and the proper diet-- right now my protein intake is 200 g /day, low fat and mod carbs. cut carbs????

thanks in advance.

Personally I would cut the aerobic conditioning and instead do HIIT(High Intensity Interval Training). You will get much more bang for the buck and the benefits of increasing your metabolism last much longer than the 60 minutes you spend doing cardio. HIIT also helps preserve lean tissue and keeps those cortizol levels down.

Intensity
· 220 – age = MHR

· MHR x 85% = Anaerobic threshold

Duration
· 1- to 60 seconds/rep
· 5 to 20 minutes/set

Frequency
· 3 to 4 times a week

Traditional Sprints (Track or Treadmill)

* Warm-up
· 2 min brisk walk then 25% jog (30 sec)
· 2 min brisk walk then 50% run (20 sec)
· 2 min brisk walk then 90% sprint (15 sec)
· 2 min walk
* Workout
· Sprint 100% MHR (5 to 60 sec) then 4 minute walk
· Repeat multiple times (~6)
· 4 min walk cool down

Other Modes

* Cycling hills
* Swimming
* Elliptical
* Rowing
* Jump Rope
* Plyometrics
* Agility Drills

I would suggest that you start out with 1 rep for 10 seconds and then increase the number of reps and time you send doing 85%-100% MHR sprints as you get the body use to doing high intensity workouts. This type of training is a little more stressful so it is not recommended for a beginner.

[jamb03]

I follow the belly off workout, it's on the menshealth.com web site. It's pretty good and not too difficult as you can choose your intesity level. A book is also available that has a diet plan. Just my 2 cents. I am on Testim 5mg. Before the Testim, I had zero motivation to get off the couch this stuff is great.

[BJE]

I have the same question! I've tried many [edited by hebsie: SPAMMER link], but they didn't provide me with the result I was expecting to get. What would would you recommend?
A program I would recommend is at the following. www.adonisindex.com I think that mainstream diet and fitness "experts" have it all wrong. The thing to remember is that you work out to build and strengthen muscles heart and lungs etc. You eat to lose weight. A lot of people think that exercise is going to make them lean, when it is diet that makes you lean. No amount of exercise is going to make a person lose weight if they are over eating. I think the the hours a week of cardio people do is ridiculous. Unless you are training for a marathon or something there is no need for much cardio. My weight lifting workouts keep my heart rate up enough to get plenty of heart/lung benefit. I don't do any "cardio". If I gain weight, I eat less to lose it. I don't increase my exercise amount.