Nutrition for a 55+ bodybuilder
Ok, I think there’s a lot of confusion out there about nutrition and bodybuilding, and very little information for bodybuilders 55+. I have been using the Bodybug, (bodybug.come) which is an electronic devise I wear on my tricep that measures calories burned. I enter in calories consumed into the APEX program and maintain a 450 calorie deficit daily. So far I’ve dropped from 15.8% bf to 12.4%bf in 5 weeks. I eat just about anything (waffles, maple syrup, butter, etc.) that I like as long as it fits within the daily deficit zone and maintains the following ratio: 60% carbs; 20% protein; 20% fats. I’ve cut out alcohol and cheese just about totally. I may have a glass of red wine once in a while. What do you think?
February 21, 2008 at 5:19 am
How does the bodybug factor in exercise, lifting, and all the variables into how many calories you burn? Is it accurate?
February 21, 2008 at 5:33 am
Ok here are some typical meal I’ll have on my 450 deficit calorie diet:
Breakfast:
2 Eggo nutri-grain multi-bran waffles
1/4 cup of 100% pure maple syrup
2 tabs of butter
8 oz. glass of orange juice
2 cups of coffee
AM Snack:
CLIF Bar
Knudsen Pomegranate Juice
Banana
Lunch:
1/2 cup Tuna Salad
2 slices of multi-grain bread
lettuce salad
2 tbsp. of tamari peanut sauce
8 oz. mango juice
PM Snack:
Hershey’s Extra Dark Chocolate 60% cacao
2 tangerines
ON 100% Whey Protein Drink
Dinner:
3 oz. chicken breast (no skin/no fat)
4oz. broccoli
1 yam (approx. 1 cup)
tab of butter
PM Snack:
1 cup of blackberries
La Yogart–non fat
Wake up (nightime)
100% whey protein
I mix up meals pretty much; maintaining as close to my 450 calorie deficit as I can, sometimes I’m a little over or under, but I try to average it out closely to the target deficit.That’s it!
March 3, 2008 at 12:01 am
That sounds good Rick - I think I could manage that myself. Do you make up the meal plans yourself or get them from a book?
March 10, 2008 at 7:48 pm
First of all, in response to Jamming Jack–the bodybug measures calories burned during the day and night—I only take it off when I’m in the shower or pool–otherwise it is measureing calories burned. The only difference during exercise is the burn rate is considerably higher. Now, my trainer helps me set the numbers (calories burned vs. calories consumed) to meet my goals. At this point it is to lose fat–so I run a daily calorie deficit–that is, my goal is to burn more calories than I’m taking in–at the same time while building muscle–so, ideally, I’m not losing muscle weight–and better yet, gaining muscle or lean mass weight. Make sense? The bodybug seems to be pretty accurate–now there’s a second analysis down at each weekly weigh in–my numbers are compared to a statistical model which checks the accuracy of my input, you manually input the foods/calories consumed each day. I have to admit, I haven’t always been accurate with my input, and the statistical analysis, based upon my current weight–serves as a double check. Make sense?
March 10, 2008 at 7:56 pm
In response to Dazwa62: Yes, you probably could. One of the things I discovered with the bodybug is that I was underestimating what I was eating, so the bodybug really gave me a reality check–wearing the monitor, downloading the data everyday, etc. all help reinforce the same message, which is responsible eating as opposed to reactive (diet) eating. The bodybug helps me adapt and adjust to my new lifestyle and nutrition plan–this is a major undertaking–it doesn’t come easy–let’s face it I’ve developed pretty set eating patterns over 57 years–changing those patterns really takes a lot of effort and internal commitment. Even then, I found that I could not do it on my own. Checking in with a trainer REALLY helps. We trouble shoot problems or setbacks or plateaus when they occur–this is really important support. I think it is still very easy for me to fail at this–so the added trainer support really helps. Yes, through the bodybug/APEX program, daily meal plans are avaialble specific to my goals (fatburn) and I can adapt and adjust the meals however I like–I can replace comparable items that fit my own tastes better.
March 11, 2008 at 7:20 am
Ok, I just completed a week long diet restricting fats to 11%, carbs to 58%, and protein to 31%. I’m feeling leaner all over. It is amazing what real whole foods can do. I am really thinking how supplements may be over-rated. I do take the Animal Pak everyday, along with Nitrix and Glutamine, and 1 or 2 helpings of 100% Whey Protein, but have paired back on a lot of the others. I was struck by how difficult it is to stay on course. I was away traveling for the week–and purchased a cheap ice chest to carry "my food" with me on my travels–I really didn’t want too many set-backs. It seemed to work pretty well–I go for my bodyfat measurement this morning, so we’ll see where the numbers fall.
June 16, 2008 at 11:37 am
What do I think??? I think I’d better find out more about the Bodybug! (LOL)
June 17, 2008 at 7:29 am
It’s a great reality check. I know when I first began using it–I underestimated my portions. I’ve discovered that the typical bodybuilder portion is 4-5 oz. of food (meat, fish, or complex carb). You can find the bodybug online and also at the APEX website. Let me know how you make out with it. Best wishes for success!