You could talk to a local trainer or nutritionist if you need more individual help than what I offered here. I don't know your daily routine, so it would be hard to pinpoint exact meal times. Break those up over the course of 5-6 meals. So, if you were to do the math, that would be 125 pounds of protein, 185-250 grams of carbs, and around 45 grams of fats per day. I would suggest 1 gram of protein per pound of bodyweight, 1.5-2 grams of carbs per bodyweight, and. Training three to four days and week and cardio two to three days a week with at least one complete day off is a good blend to go with. If that is what you want to do, go for it. Let's try to knock these out one at a time.įirst, no goal is dumb. I currently do 100 to 125 stomach crunch, lifts exercises, leg press and lifts, pull downs and row nautilus style machine for arms, 3 to 4 sets of 10 each increasing weights every 2 to 3 weeks. Any advice and direction would be so appreciated. What would a good mix of cardio and gym would be good for that? How many calories, macro mix, etc would be good? Where is the best place for meal plans? Also i struggle with eating alot of food, most plans seem to require me to intake more food than I can fit in my stomach in a day and leave me feeling overfed. Might sound dumb at my age but I've been thinking about bulking up, leaning up a bit. Running 5k, and going to the gym 3 to 4 days a week now as the new norm. Past couple years, move, quarantines, etc have affected energy and traditional workout methods. Have the body type where back in the day I could build nice muscle appearance. I traditionally eat more chicken and fish, very little sugar items, do well on a keto diet. Hi, I am 56 and have always been active, have experienced surgical menopause, I am 5'3, 125 pounds, have low tolerance to carbs for bloating but love them.
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