Posted: 6/17/2025 9:39:43 PM EDT
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Hey! Ok I will be dedicating the next two months to getting In shape. I am not overweight-I just want to build muscle. I eat mostly low carb. I am not a snacker. I do struggle getting enough protein in my diet. I plan to ride my bike daily (I can't run anymore due to my hip dislocating) and I have some dumbbells. |
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Originally Posted By Nobody69s: Eat lots of chicken! Great protein content. As well as greek yogurt and cottage cheese. Thanks! |
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Originally Posted By Tanren37: What you plan on doing for a routine? |
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Originally Posted By sefus: Im a big kettlebell guy. I go for work capacity- dont care about big muscles or beach body, I just want to be functional and outwork all the young kids at work. Medium weight, medium reps |
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Originally Posted By Autodog: Go low carb---NO Sugar. That has made a big difference in my physical health. |
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Get a new hip. Indoor cycling 1+ hours 3-4x week. (30-55 miles per session on the Keiser.) Since you're female, go to spin class. I hate to admit it, I've lost 40 lbs. since the first of the year this way. 15 to go. I'm in my 60's too. You should look at going to the gym and getting into a class. |
NRA Benefactor Life
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Originally Posted By Jack_Rackham: Get a new hip. Indoor cycling 1+ hours 3-4x week. (30-55 miles per session on the Keiser.) Since you're female, go to spin class. No carbs. Fast occasionally. Stay away from lifting. It makes you crave food. I hate to admit it, I've lost 40 lbs. since the first, of the year this way. 15 to go. I'm in my 60's too. |
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| It's probably going to be difficult to gain muscle after 60. You're going to want to prioritize proteins. If you dont want to spend much, get a kettlebell from Walmart and start doing kb routines outside. Get with your PCP and have your hormones checked as well. Low test, even in women, will make it difficult to gain muscle. |
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Originally Posted By PKT1106: It's probably going to be difficult to gain muscle after 60. You're going to want to prioritize proteins. If you dont want to spend much, get a kettlebell from Walmart and start doing kb routines outside. Get with your PCP and have your hormones checked as well. Low test, even in women, will make it difficult to gain muscle. |
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Have you considered creatine monohydrate as a supplement? There’s tons of data it helps with sarcopenia, and at 10g per day it also helps bones and brain. If interested buy creapure from whatever packer (brand you like) its more expensive than shit from China but its better tested. Anyhow it might help prevent further loss and help to some extent with muscle gain. I just gave my soon to be 80 year old father a 1Kg container from Nutricost for father’s day. I hope he and my mom both take it. |
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Originally Posted By smokinghole: Have you considered creatine monohydrate as a supplement? There's tons of data it helps with sarcopenia, and at 10g per day it also helps bones and brain. If interested buy creapure from whatever packer (brand you like) its more expensive than shit from China but its better tested. Anyhow it might help prevent further loss and help to some extent with muscle gain. I just gave my soon to be 80 year old father a 1Kg container from Nutricost for father's day. I hope he and my mom both take it. |
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I'm 68 and from personal experience can tell you that you *can* gain muscle at 60 and beyond, but I"m not a fan of putting a deadline on it. Figure out how your body responds and adjust your program accordingly. I view resistance training as an absolute necessity for me at my age and plan on doing it the rest of my life. There are some youtube channels that I like a lot. This channel is an outstanding place to start. It is by no means the only channel worth watching, but this guy can get you started on a good path.  Weekly Muscle Gain Exercise Routine for Ages 50+ There are other channels I like a lot, including Athlean-X and Dr. Mike Israetel (Renaissance Periodization, and mountaindog1. As far as diet goes, what makes sense to me us 1.0-1.5 grams of protein per kg of body weight per day. Nutrition Information labels are your friend. This is going to sound weird, but I eat a shit ton of Healthy Choice (and similar) frozen dinners. It makes it really easy for me to track protein, carbs, and total calories, plus they are cheap. One more tip: Try not to over commit.That can lead to burnout. IMO, you are far better off doing a moderate amount of exercise for years than you woud be if you exercised like a maniac for 6 months and quit. Best of luck! |
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+1 on the creatine suggestion. Be aware, though, that it can elevate your creatinine levels in blood work. It's not doing any damage but if you are taking creatine and your doctor has concerns about your kidney function after looking at your lab results, just tell him/her you are taking a creatine supplement. Yes, I have experienced this. |
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Originally Posted By perpetual_fng: I'm 68 and from personal experience can tell you that you *can* gain muscle at 60 and beyond, but I"m not a fan of putting a deadline on it. Figure out how your body responds and adjust your program accordingly. I view resistance training as an absolute necessity for me at my age and plan on doing it the rest of my life. There are some youtube channels that I like a lot. This channel is an outstanding place to start. It is by no means the only channel worth watching, but this guy can get you started on a good path.  https://www.youtube.com/watch?v=QMW9SWkjtYkThere are other channels I like a lot, including Athlean-X and Dr. Mike Israetel (Renaissance Periodization, and mountaindog1. As far as diet goes, what makes sense to me us 1.0-1.5 grams of protein per kg of body weight per day. Nutrition Information labels are your friend. This is going to sound weird, but I eat a shit ton of Healthy Choice (and similar) frozen dinners. It makes it really easy for me to track protein, carbs, and total calories, plus they are cheap. One more tip: Try not to over commit.That can lead to burnout. IMO, you are far better off doing a moderate amount of exercise for years than you woud be if you exercised like a maniac for 6 months and quit. Best of luck! I am starting slow. I just started yesterday riding my bike. It felt great to be moving. I really worked myself hard today on it but again felt really good (probably looked like a turtle). I think I will continue this for a week and then add weights. That will give me time to figure out a program. |
Feeling depressed-send an email to [email protected]. If anyone wants to send me an email I would be happy to work on skills for raising your baseline and providing support. Your confidentiality is guaranteed.
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Starting out slowly? Winner!!! To understand protein, here are some sample numbers. A body weight of 125 lb = 125/2.2 = about 57 kg. Assuming the desired protein intake range is 1 to 1.5 grams per kg of body weight, that works out to a range of about 57 to about 86 grams of protein per day. I buy frozen dinners that have at least 20 grams of protein, so that's 3 or 4 frozen dinners per day. The dinners I get range from about 240 to 300 calories, which is not a lot, but here's an easy way to increase calories: add 1 tbsp of olive oil to boost the calorie count by 120. A tbsp of butter works too. BTW, I weigh 165 lbs, or 75 kg, so my desired protein intake range is 75 to 112 grams of protein per day. For me, that's an easy target to hit without taking any protein supplements. If I weighed a lot more, I would probably use a protein supplement. I'm by no means an expert on any of this stuff but it has been working well for me. A note about the youtube channels I mentioned. Will Harlow is a Physical Therapist that specializes in 50+ year olds. Starting out following his advice will keep you safe, but sometimes his descriptions of movements are not detailed enough for me. That's where the other channels come in. The Athlean-X guy is also a PT but he trains pro athletes and gives very detailed descritions. Dr. Mike Israetel has a PhD in exercise physiology (I think) and body builder. He also gives detailed info. Mountaindog1 is a longtime bodybuilder who communicates really well and *concisely*. I've been getting some great info from his channel recently. There are people in this forum that are far more knowledgeable than me, so you can get some great advice here. I hope this helps. |
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Originally Posted By perpetual_fng: Starting out slowly? Winner!!! To understand protein, here are some sample numbers. A body weight of 125 lb = 125/2.2 = about 57 kg. Assuming the desired protein intake range is 1 to 1.5 grams per kg of body weight, that works out to a range of about 57 to about 86 grams of protein per day. I buy frozen dinners that have at least 20 grams of protein, so that's 3 or 4 frozen dinners per day. The dinners I get range from about 240 to 300 calories, which is not a lot, but here's an easy way to increase calories: add 1 tbsp of olive oil to boost the calorie count by 120. A tbsp of butter works too. BTW, I weigh 165 lbs, or 75 kg, so my desired protein intake range is 75 to 112 grams of protein per day. For me, that's an easy target to hit without taking any protein supplements. If I weighed a lot more, I would probably use a protein supplement. I'm by no means an expert on any of this stuff but it has been working well for me. A note about the youtube channels I mentioned. Will Harlow is a Physical Therapist that specializes in 50+ year olds. Starting out following his advice will keep you safe, but sometimes his descriptions of movements are not detailed enough for me. That's where the other channels come in. The Athlean-X guy is also a PT but he trains pro athletes and gives very detailed descritions. Dr. Mike Israetel has a PhD in exercise physiology (I think) and body builder. He also gives detailed info. Mountaindog1 is a longtime bodybuilder who communicates really well and *concisely*. I've been getting some great info from his channel recently. There are people in this forum that are far more knowledgeable than me, so you can get some great advice here. I hope this helps. |
Feeling depressed-send an email to [email protected]. If anyone wants to send me an email I would be happy to work on skills for raising your baseline and providing support. Your confidentiality is guaranteed.
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Originally Posted By QueenDeNile: Thank you, it does help. I weigh 160# so do I multiply that by 1.5 or do I divide? To get your weight in kg, divide 160 by 2.2 (1 kg =2.2 lbs), so your weight = 160/2.2= 73 kg. 1 to 1.5 grams of protein per kg of body weight for you is 73 to 110 grams. If you divide that by the number of meals you eat in a day, you'll get the average number of grams of protein you need per meal. For you: * 4 meals works out to about 18 to 28 grams of protein per meal. * 5 meals works out to about 15 to 22 grams of protein per meal. That is very achievable. ETA: You were on target with the 77 grams of protein. You can eat more protein if you want, but 77 grams should be fine. |
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Originally Posted By perpetual_fng: To get your weight in kg, divide 160 by 2.2 (1 kg =2.2 lbs), so your weight = 160/2.2= 73 kg. 1 to 1.5 grams of protein per kg of body weight for you is 73 to 110 grams. If you divide that by the number of meals you eat in a day, you'll get the average number of grams of protein you need per meal. For you: * 4 meals works out to about 18 to 28 grams of protein per meal. * 5 meals works out to about 15 to 22 grams of protein per meal. That is very achievable. ETA: You were on target with the 77 grams of protein. |
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Three meals a day can work but if you look at the numbers above, hitting your protein targets is a lot easier when you eat 4 or 5 meals per day. There are other good reasons to eat 4 or 5 smaller meals per day but ensuring that you are getting adequate protein is solid reason in itself. |
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Originally Posted By perpetual_fng: Three meals a day can work but if you look at the numbers above, hitting your protein targets is a lot easier when you eat 4 or 5 meals per day. There are other good reasons to eat 4 or 5 smaller meals per day but ensuring that you are getting adequate protein is solid reason in itself. |
Feeling depressed-send an email to [email protected]. If anyone wants to send me an email I would be happy to work on skills for raising your baseline and providing support. Your confidentiality is guaranteed.
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Gotta do what works for you long term. Something just occurred to me. I have never been in your position because I have never had any hip issues but I'm concerned that, depending on the specifics, your hip could be a limiting issue when you start with weights. Yes, you can work around it, but there might be some things you can do to rehab it. Long term, prioritizing that might be your best move. Try searching the Bob & Brad youtube channel for hip-related videos. I mention this because in general: * Working legs gives huge returns * Compound movements are efficient for building myscle. My personal favorite weightlifting exercise is Romanian Deadlifts. There is a learning curve but it's great for hamstrings and strengthening your core. I think it would be miserable or even unsafe to do it with a bad hip, though. The same reasoning applies to all variations of squats, which are also great compound movements. Not trying to be discouraging at all. Just thinking that making sure your hip is squared away could serve you well in the long term. I'm sure others here have experience-baaed insights to offer. |
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Originally Posted By perpetual_fng: Gotta do what works for you long term. Something just occurred to me. I have never been in your position because I have never had any hip issues but I'm concerned that, depending on the specifics, your hip could be a limiting issue when you start with weights. Yes, you can work around it, but there might be some things you can do to rehab it. Long term, prioritizing that might be your best move. Try searching the Bob & Brad youtube channel for hip-related videos. I mention this because in general: * Working legs gives huge returns * Compound movements are efficient for building myscle. My personal favorite weightlifting exercise is Romanian Deadlifts. There is a learning curve but it's great for hamstrings and strengthening your core. I think it would be miserable or even unsafe to do it with a bad hip, though. The same reasoning applies to all variations of squats, which are also great compound movements. Not trying to be discouraging at all. Just thinking that making sure your hip is squared away could serve you well in the long term. I'm sure others here have experience-baaed insights to offer. I have been considering doing isometric exercises to build strength. I was thinking about getting a medicine ball and actually squeezing it between my legs. The more muscle I build the more protected from dislocation. I had to have the hip replacement redone and when it was redone it is now a 1/2" longer than the left. Go ahead and call me Eileen. When I was really struggling with my hip (it's been 5 years since my last dislocation) I did DDP yoga which is isometric exercises. I really love it but I hate (loathe) and exercising in the house. I am fairly well disciplined that I can exercise in almost any weather but I cannot make myself exercise indoors. Not sure why. I have tried to take spin classes, weight training classes etc but I would rather chew off my leg than workout indoors. |
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Originally Posted By perpetual_fng: I just looked up Marfan Syndrome. Holy crap. Are any joints other than your hips affected? |
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Originally Posted By QueenDeNile: @perpetual_fng thank you! My hips are my weakest link and there isn't much I can do with them. I had my right hip replaced and had complications due to having marfans (essentially the connective tissue in my joints are very loose which makes me prone to dislocation.) I will have to be very careful for the rest of my life. I dislocated it 3 times in one year and have some anxiety about dislocating it. I will be very careful. I have been considering doing isometric exercises to build strength. I was thinking about getting a medicine ball and actually squeezing it between my legs. The more muscle I build the more protected from dislocation. I had to have the hip replacement redone and when it was redone it is now a 1/2" longer than the left. Go ahead and call me Eileen. When I was really struggling with my hip (it's been 5 years since my last dislocation) I did DDP yoga which is isometric exercises. I really love it but I hate (loathe) and exercising in the house. I am fairly well disciplined that I can exercise in almost any weather but I cannot make myself exercise indoors. Not sure why. I have tried to take spin classes, weight training classes etc but I would rather chew off my leg than workout indoors. As you’ve already noted, strengthening the surrounding muscles goes a long way to supporting joint instability. There are a whole host of strength building exercises that can be done, without needing to buy additional equipment (although for some things, it can help, eg. Strap-on ankle weights). As far as the “outdoor workouts only” part; a bit odd, but there are workarounds. You mentioned having dumbbells. You can use either just bodyweight to start, and then progressively add weight with the dumbbells, doing exercises like squats, lunges, hip thrusts/extensions/bridges, side leg raises, glute kickbacks etc. With joint instability, sudden/shock loading is one of the primary dangers for subluxation/dislocation, so the focus should be on doing the strength building exercises with slower, controlled movements, rather than any explosive type movements. For upper body, one of the simple dumbbell exercises that tends to work the muscles that are commonly used in normal life, is a simple dumbbell curl to overhead press. Start with a light pair of dumbbells. Do bicep curls with the dumbbells and straight into an overhead press. The movement works out the biceps which you use when you pick up/raise anything, your shoulders, and triceps (while also training the core muscles needed to stabilize as you lift the dumbbells, and especially when you press them overhead). Start with dumbbells light enough to do 3 sets of 10 reps each. As you get stronger, you can increase the weight, and perhaps move up to 5 sets. For building strength, you’ll want to stick to 5-10 reps per set. Increasing reps beyond 10 reps starts working more on your cardio. Listen to your body, and progress at your own pace. A little soreness is OK/normal, but avoid the temptation to push too hard. When you push hard enough that you’re sore for days, you’re potentially overtraining, and you can actually do the opposite of making progress. Strength building depends on forcing the muscles to adapt, by loading/straining them more than they’re used to, but if there is too much strain, the body struggles to simply recover from the strain/exertion, vs recovering and growing a bit stronger from each workout. The recommendation for Creatine is a good one. A couple of key things to keep in mind: - make sure to drink a lot of water. This is especially important when taking Creatine. - assess your tolerance. Some folks experience digestive/intestinal issues with Creatine. Taking 10g/day is OK, but it’s better to split it up into two servings. I can handle 5-8g per serving. Taking 10g in one serving will give me stomach cramps and diarrhea. The recommendation for Creapure Creatine is good. The German manufacturer tests their product regularly, to ensure QC (they USED to print the lab assay for the specific batch, on each bottle/can, but I haven’t seen that in years). Nutricost Creapure Creatine is currently the lowest price for Creapure. It’s available on Amazon, but keep in mind that Nutricost has both a Creapure Creatine offering, AND a Creatine offering that ISN’T Creapure. Opinions differ, with some folks saying they see no real difference, but I personally don’t mind paying a bit more for a product with a track record for quality. |
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Originally Posted By QueenDeNile: Thank you for spelling that out for me. I never got it. I eat basically 3 meals a day but I usually eat a high protein diet. Usually it's low carb but I have a weakness for potatoes and had them yesterday. Originally Posted By QueenDeNile: Originally Posted By perpetual_fng: To get your weight in kg, divide 160 by 2.2 (1 kg =2.2 lbs), so your weight = 160/2.2= 73 kg. 1 to 1.5 grams of protein per kg of body weight for you is 73 to 110 grams. If you divide that by the number of meals you eat in a day, you'll get the average number of grams of protein you need per meal. For you: * 4 meals works out to about 18 to 28 grams of protein per meal. * 5 meals works out to about 15 to 22 grams of protein per meal. That is very achievable. ETA: You were on target with the 77 grams of protein. You can cook potatoes and place them in the fridge overnight, this will cause them to convert to even more resistant starches . More resistant than brown rice by comparison. Another protein suggestion would be large curd cottage cheese . Sulforaphane makes for an excellent myostatin inhibitor. TMG is excellent at pushing calories towards protein synthesis. |
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Originally Posted By 9D1Alpha: You can cook potatoes and place them in the fridge overnight, this will cause them to convert to even more resistant starches . More resistant than brown rice by comparison. Another protein suggestion would be large curd cottage cheese . Sulforaphane makes for an excellent myostatin inhibitor. TMG is excellent at pushing calories towards protein synthesis. |
Feeling depressed-send an email to [email protected]. If anyone wants to send me an email I would be happy to work on skills for raising your baseline and providing support. Your confidentiality is guaranteed.
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Originally Posted By QueenDeNile: Hey! Ok I will be dedicating the next two months to getting In shape. I am not overweight-I just want to build muscle. I eat mostly low carb. I am not a snacker. I do struggle getting enough protein in my diet. I plan to ride my bike daily (I can't run anymore due to my hip dislocating) and I have some dumbbells. Hey bud how's it going? How are you closing out the year? |
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Originally Posted By QueenDeNile: @Autodog I have been low carb since 1984. I don't need to lose weight, I want to build muscle. I should have said that I am 60, female and losing muscle faster than Speedy Gonzalez. You need protein AND carbs to fuel your lifting. I don't know what you consider "low carb", but the fear of them is just silly. It's like people are alcoholics and are afraid if they have one gram, they'll have 500. Don't be afraid of carbs. I'm 64, male and 5'9", and in May of 2023, I was a fat ass at 250 pounds. I started doing HIIT workouts in June of 23. I lifted heave and got in the cardio. I was on blood pressure meds, was pre-diabetic and had bad cholesterol. I did HIIT at Orange Theory Fitness, I needed group training because I needed the guidance on what tom do and form. After 18 months I added in 2 regular gym sessions because I needed to go heavier and work on specific things I could not do in group training. OTF has a lot of women our age, and they really thrive on the strength training. As you know, our muscle mass, bone density, mobility and balance all start to deteriorate as we age. Strength training reverses all of that. The cardio has improved my cardiovascular health tremendously. No more BP meds, no longer pre-diabetic, my resting HR is 47, and my VO2 max is 41. In October 24 I completed my first Spartan, a 5k, at 181 pounds, and I never restricted carbs. I learned my BMR and TDEE, consume my weight in grams of protein, and us MyFitnessPal to track my calories in/out. In 2025 I continued to build muscle and strength, and completed a half-marathon, a handful of 5ks, a 10K Spartan, did the Murph in May and completed my first Hyrox in November. I tell you all of this to tell you that I have some knowledge (am getting my CPT soon) and a lot of experience of getting fit at our age. I left OTF and am now at a big box gym where i continue to do the HIIT training, but now do standard lifting as well. I am also a cyclist and added in Yoga and working on flexibility. I am glad to answer any questions. You can really just keep it simple. |
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Originally Posted By QueenDeNile: @perpetual_fng thank you! My hips are my weakest link and there isn't much I can do with them. I had my right hip replaced and had complications due to having marfans (essentially the connective tissue in my joints are very loose which makes me prone to dislocation.) I will have to be very careful for the rest of my life. I dislocated it 3 times in one year and have some anxiety about dislocating it. I will be very careful. I have been considering doing isometric exercises to build strength. I was thinking about getting a medicine ball and actually squeezing it between my legs. The more muscle I build the more protected from dislocation. I had to have the hip replacement redone and when it was redone it is now a 1/2" longer than the left. Go ahead and call me Eileen. When I was really struggling with my hip (it's been 5 years since my last dislocation) I did DDP yoga which is isometric exercises. I really love it but I hate (loathe) and exercising in the house. I am fairly well disciplined that I can exercise in almost any weather but I cannot make myself exercise indoors. Not sure why. I have tried to take spin classes, weight training classes etc but I would rather chew off my leg than workout indoors. I have (well, had) weak hip flexors, specifically my Gluteus Medeus and TFL on my left side and no ankle mobility. I found a sports centered physical therapist and she did amazing thing for me. I developed Planter on my left foot due to those problems and had to stop running while training for my first Half-Marathon last year. I waited way to long to see my PT, but three weeks after my first visit with her I was able to run pain free. With her help I ran my first Hyrox and was absolutely thrilled with my performance. I strongly recommend a sports centered PT |
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Beginning of December I started doing a simple every minute on the minute routine with a kettlebell for 20 minutes, 3x a week. In between I try to do 2 days of just kettlebell swings for cardio. 5 two handed rows, 5 two handed swings, 5 goblet squats, and 5 two handed overhead presses. I really dig it. Even had to do it with dumbbells in a hotel recently, just skipped the swings and went one handed with two dumbbells. So far really liking it for simplicity. I started this because the weather was so bad here this last month I didn't feel like running as much. I will say as far as runs go, my endurance on sprints is much better already. |
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Originally Posted By sefus: Im a big kettlebell guy. I go for work capacity- dont care about big muscles or beach body, I just want to be functional and outwork all the young kids at work. Medium weight, medium reps I fell in love with kettlebells mid 2025. I do not see myself ever going back to traditional weights. This is my new setup. Attached File |
