Workout Program & Nutrition Plan
Ok, so you're over fifty, you've got a slow metabolism and a fast-paced career schedule (long hours, travel, inconsistent meals and exercise). Are you destined to be fat and tired, or can you have a successful career and vitality too? The latter is possible as long as you apply sound nutrition and exercise principles to the reality of your life style.

Avoiding body fat deposition (or losing it) is primarily a matter of ingesting fewer calories than you use. As you grow older, your metabolism slows down and, for
most of us, your activity level declines as well. Thus, we typically are burning fewer calories at rest at a time in our lives when we are "at rest" more of the time.
The challenge for a "Fifty and Fit" diet and supplement plan, then, is to not only
provide the right level of calories, but also the nutrients that will stimulate the
older metabolism to operate at an optimum level, promoting energy and vigor along with a slim appearance.

In addition to eating often, it is even more important to drink water often to keep your metabolism up.
In fact, this is the single most important (and least expensive) diet aid available. Frequent hydration promotes elimination, allows optimum absorption of nutrients and maintains a feeling of fullness (thus suppressing appetite). Here again, a busy lifestyle may make it difficult to take in enough water.
You need at least half a gallon a day (more if exposed to heat and exercise - professional bodybuilder's typically down three gallons a day). Don't count on yourself to visit the drinking fountain for your
"8 glasses a day". Instead, carry those 1 1/2 liter bottles of water, found in all grocery stores, with you wherever you go (in the car, at work, on the plane); make sure you down at least two of them a day (you can always refill them if you are concerned about expense).

The attached sample menu includes choices for each food group based on how different types of proteins, fats and carbohydrates impact our metabolism.

Workout Program

Monday: Chest / Back

1 Cable Lat Pulldowns (alternate sets below)
Behind neck wide grip
Narrow grip to chest

2 x 10

2 x 10
2 Bent over Barbell Rows 3 x 10
3 Seated Row Machine 3 x 10
4 Dumbbell Pullover (superset with) Dumbbell Flys
Pullover
Flys
3 x 10
5 Bench Press 3 x 10
6 Pec Deck Chest Machine 3 x 10

Tuesday
Aerobics for 45 minutes



Wednesday: Legs / Abs

1 Squats 3 x 10
2 Barbells Step Ups (alt legs) 3 x 10
3 Leg Extension Machine 3 x 10
4 Leg Curl Machine 3 x 10
5 Stiff Legged Dead Lift 3 x 10
6 Hanging Knee-ups 3 x 10
7 Crunch / hip-ups 3 x 10
8 Negative Lying Knee-ups
Buddy Exercise Resist Partner Pushing Knees Down
3 x 10
9 Bar Behind Neck Trunk Twists
Seated
Standing

3 x 50

3 x 50

 

Thursday
Aerobics for 45 minutes



Friday: Shoulders / Arms

1 Seated Dumbbell Overhead Press (Alternate Sets Below)
Palms Forward
Palms Reverse (twisting
 2 x 10
2 x 10
2 Barbell Shrugs 3 x 10
3 Dumbbell Deltoid Flys (Superset Sets Below)
Lateral (arms to side)
Front (one arm at a time)

3 x 10

3 x 10
4 Lying Triceps Curlbar Extension 3 x 10
5 Standing Cable Triceps Extension 3 x 10
6 Seated One Arm Scott Curls 3 x 10


 

Saturday & Sunday
Aerobics for 45 minutes

Nutrition Plan

Morning

8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine,
30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.

Ride stationary bicycle for 45 minutes or one hour of weight training approx.

Food Amount Cal Fat Carbs Protein
Grapefruit juice 8oz 70 0 17 0
Water 8oz 0 0 0 0


Breakfast

Food Amount Cal Fat Carbs Protein
Oatmeal w/skim milk & 1 cup 140 2 24 9
Raspberries 1/2 cups 40 0 0
Egg Whites (scrambled) w/one yolk 4 129 5 2 18
Whole Wheat Toast (Dry) 2 140 2 24 6
with Honey 1 tbsp 60 0 16 0
Coffee Cup 4 0 0 0

Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E,
1000 mg flaxseed oil, 200 mg grapeseed extract.


Mid-Morning Snack
Food Amount Cal Fat Carbs Protein
Apple 1 81 0.5 21 0
Brown Rice 1/2 cup 110 0 23 2
Albacore Tuna 3 1/2 oz can 0 0 0 0
Water 8 oz 0 0 0 0


Lunch
Food Amount Cal Fat Carbs Protein
Grilled Chicken 1/2 breast (Skinless) 4 oz 196 5 0 36
Sandwich on whole wheat   130 2 22 5
w/Lettuce and Tomato   20 0 5 0
Pasta Salad Vinaigrette 1/2 cup 140 4 4 5
Water 8oz 0 0 0 0


Mid-Afternoon Snack
Food Amount Cal Fat Carbs Protein
Bran Muffin 1 140 3 29 4
Non-Fat Yogurt w/fruit 8oz 190 1 35 12

Also: 8oz water, 400 mcg chromium, 1000 mg HCA, 200 mg of L-Carnitine.



Early-Evening Snack
Food Amount Cal Fat Carbs Protein
Apple Slice with Carrots & Celery Sticks 4 oz 105 0.5 27 1
Water 16oz 0 0 0 0


Dinner
Food Amount Cal Fat Carbs Protein
Swordfish (Broiled) 5 oz 220 6 0 30
Brown Rice 1/2 cups 110 0 23 2
Broccoli 6oz 55 0 9 5
Red Wine (Cabernet, etc) 8oz 160 0 9 0
Whole Wheat Roll 1 130 2 22 5


Before Bed

8 oz of water, 1 multivitamin pill, 500 mg vitamin C, 400 IU Vitamin E,
1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA,
30 mg CoQl0, 400 mg saw palmatto, 500 mg calcium, 100 mg magnesium



Totals
Calories Fat Carbs Protein
Grams Grams Grams Grams
2453 35 340 60



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