57 losing weight not wanting to lose muscle

[chiltonenator]

I've been losing weight - 5'10" was 250, down to 220 by dieting and running, but don't want to lose what little muscle I have in the process. Trying to get down to healthy weight - figure I'll know it when I see it. 57 years old, years of inactivity and stress have led to present predicament. Slowly trying to dig myself out of the hole I've gotten myself into. My first goal is to do one stinking pull-up. I don't want to try power cleans after reading the description of them. So, first work-out was:

Warm-up 10 minutes walking on treadmill
3x5x45 squats
3x5x45 bench press
fail on pull-ups (can't even do one)
10 minutes walking on treadmill

I did more research and am going to try dumbbell rows and inverted pull-ups to work up to a real pull-up.

[Oldster]

A very good start! And you are correct, you don't want to lose precious muscle.

Just remember the biggest movement are the most important, squat, bench deadlift, military and chins/row/pulldown/clean. Where you are starting from these are key. Gain strength with these and watch the muscle grow.

[Mark E. Hurling]

Always good to see another guy working to make the cut for Team Geezer. Welcome. Listen to Oldster, he knows whereof he speaks.

[mwhities]

I'm still wet behind the ears but, I can offer this advice....

Get some bands (I got a set from EliteFTS.com) and use the thickest ones to help assist you with pull/chin ups. You can get used to the motion and it will slowly help yu gain the strength to do it without them.

[chiltonenator]

Second workout today (Sat. - first was on Thursday)

Warmup - 10 minutes walking on treadmill
3x5x55 squats
3x5x50 press
1x5x85 deadlift
3x15xBW inverted chin-ups at about a 45 degree angle on TRX rack with straps
10 minutes walking on treadmill

[ColoWayno]

Keep it up. It's good medicine.

[chiltonenator]

Today (Tuesday) Log:

Bodyweight today: 217

Warm-up - 10 minutes walking on treadmill
3x5x65 Squats - felt good
3x5x50 Bench Press - easy
1x5x100 Deadlift - felt good
3x15xBW inverted rows on TRX rack at about 45 degree angle
10 minutes walking on treadmill

I wasn't supposed to do deadlift today, but read my log wrong. I got the Starting Strength DVD which helped with form.

mwhities - I ordered the rubber bands to help with the chin-ups. Thanks for the suggestion.

Looking forward to next workout (Thursday). I plan to go up 10 lbs. in squat (to 75) and add 5 to press (to 55). No deadlift and train more for chin-ups.

What do you think of this for chin-up training?

[bob g]

I've been losing weight - 5'10" was 250, down to 220 by dieting and running, but don't want to lose what little muscle I have in the process. Trying to get down to healthy weight - figure I'll know it when I see it. 57 years old,

Jeesh, you're nearly as old as Mark H.



(heh, that's Mark not you)

years of inactivity and stress have led to present predicament. Slowly trying to dig myself out of the hole I've gotten myself into. My first goal is to do one stinking pull-up. I don't want to try power cleans after reading the description of them. So, first work-out was:

Warm-up 10 minutes walking on treadmill
3x5x45 squats
3x5x45 bench press
fail on pull-ups (can't even do one)
10 minutes walking on treadmill

I did more research and am going to try dumbbell rows and inverted pull-ups to work up to a real pull-up.

Awesome. You are doing it. This means that you've cleared the biggest hurdle. Keep posting and asking questions. There's a good group of old farts here to help you out.

[Oldster]

Jeesh, you're nearly as old as Mark H.

Can't be. No one is as old as our fearless leader!

[chiltonenator]

Thursday log

10 minutes warm-up walking on treadmill
3x5x75 squats - last ones were a little heavy
3x5x45 press - should have been 55, brain malfunction
3x5x45 barbell row
3x15xBW inverted row on TRX rack at about 45 degree angle
10 minutes walking on treadmill

Any old farts on here do the power cleans?