1

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Hack a Paleo novice at the gym - tips for a former hormone wreck?

Answered on August 19, 2014
Created March 04, 2012 at 2:14 AM

Thanks to urging from my young colleague at work who is into leangains, I signed up at the gym, and want to work on repairing what metabolism I may have left after (too long a story) obesity and a hormone train wreck.

I'm 51, m, and went from over 300 with ugly labs results, to 198, and everything in the labs is fine. I got leptin and rT3 last time and they were low. At far as numbers, no more hormone wreck. The leftover is low calorie requirements, about 1,400/1,500 a day.

I can follow the Paleo eat fat, burn fat, skip meals and get leaner thing at this point. It does work, but I'm hardly eating then.

So, for the experts- How you would approach this at the gym, assuming maybe 2X a week to start? I was thinking after getting settled in, the carb cycling thing? Or is that like too advanced?

A6e2b231f69366ce825476c5a6dcfff6

(1967)

on March 04, 2012
at 10:19 PM

If you are moving, you are winning.

A6e2b231f69366ce825476c5a6dcfff6

(1967)

on March 04, 2012
at 10:18 PM

If your moving, your winning.

9e678f5a6119e0937a4087faccbba263

(115)

on March 04, 2012
at 08:38 PM

and don't skimp on recovery time - work hard, rest harder! Here is some great recovery advice: http://www.t-nation.com/free_online_article/sports_body_training_performance/7_secrets_to_rapid_recovery

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 08:22 PM

Yes, I have the book PB in front of me- iPad version. I should have mentioned that Sisson is high on the who to believe list and his approach is the baseline. Since my interest is specifically repairing "something" that is a leftover from hormone wreck days, I was curious what else people might say. I'll check out 5X5.

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 07:36 PM

Thanks. I appreciate everyone's answers so far. Walking is in all of them.. I went yesterday and just slowly tried out machines, read the stickers, all that. I'm sure the regulars were like "who's this noob?" My site started out as a "What to eat, what to do, who to believe" thing because so many people asked how I lost a pile and got things in line. It's not hard core low carb, but the point of view is from someone who knows IR first hand so I'm a bit like Jimmy-when healthy folks start bragging how many carbs they do, I like to see them qualify that for who that's supposed to benefit.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 04, 2012
at 06:50 PM

Thank You Dragonfly! I have updated.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 04, 2012
at 05:21 PM

I think he means 5 times a week!

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 02:31 AM

Thanks! Good thoughts. I should mention, I go there and get the grand tour, 3 gulls classes are going, the host is showing me the cardio area. I go "I'm not starting here, don't think I want to burn sugar yet..." he still shows me this spinning class, 15 people pedalling their azzes off, with a lead pedalling along, working the group over. They all look rough, and the instructor is huge. Health! :)

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5 Answers

2
Da3d4a6835c0f5256b2ef829b3ba3393

on March 04, 2012
at 02:23 AM

I'm a lifelong exerciser type. I would imagine that it wouldn't be easy to get into a routine at 51 years of age. I applaud you for your results so far and your efforts and goals to continue on your path.

You might want to simply focus on making exercise a habit and priority at this point. Maybe getting too detailed in your plans is a bit much when you're starting out. Just resolve to get there and get moving and doing something a couple of days a week.

I just wish you the best. Get going on this and before you know it, you'll be in the habit.

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 02:31 AM

Thanks! Good thoughts. I should mention, I go there and get the grand tour, 3 gulls classes are going, the host is showing me the cardio area. I go "I'm not starting here, don't think I want to burn sugar yet..." he still shows me this spinning class, 15 people pedalling their azzes off, with a lead pedalling along, working the group over. They all look rough, and the instructor is huge. Health! :)

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 04, 2012
at 09:38 AM

I would sugest a 30 min walk 5 times a week and use the time in the gym for lifting weights.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 04, 2012
at 06:50 PM

Thank You Dragonfly! I have updated.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 04, 2012
at 05:21 PM

I think he means 5 times a week!

0
9e678f5a6119e0937a4087faccbba263

(115)

on March 04, 2012
at 08:24 PM

Mark Rippetoe’s Starting Strength program

If you are new to weight training, then this program, as simple as it is, is arguably the ideal method for the first several months of your training. It is very effective at gaining strength and muscle in beginners of any age.

Program Basics

There are 3 "Starting Strength" programs presently.

The "original novice program", as written in Starting Strength, is as follows:

Warm Up - 5 Minute Run,

Workout A - 3x5 Squat, 3x5 Bench Press, 1x5 Deadlift

Workout B - 3x5 Squat, 3x5 Standing military press, 5x3 Power cleans

You train on 3 nonconsecutive days per week.

Week 1 Monday - Workout A, Wednesday - Workout B, Friday - Workout A

Week 2 Monday - Workout B, Wednesday - Workout A, Friday - Workout B

More Info

Check out this thread on Rippetoe's SS for some great, in-depth advice:

http://forum.bodybuilding.com/showthread.php?t=998224

and, just to prove that I'm not just talking the talk (my bodyspace):

http://bodyspace.bodybuilding.com/Energetical/

9e678f5a6119e0937a4087faccbba263

(115)

on March 04, 2012
at 08:38 PM

and don't skimp on recovery time - work hard, rest harder! Here is some great recovery advice: http://www.t-nation.com/free_online_article/sports_body_training_performance/7_secrets_to_rapid_recovery

0
E57d8e182251b61ccc6ada197c359d7e

on March 04, 2012
at 08:06 PM

I would look into mark sisson's Primal Blueprint fitness. It is a great start. Also Stronglifts 5x5 looks interesting and it says you can start from any fitness level. I personally would look into the Primal Blueprint fitness.

Matt

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 08:22 PM

Yes, I have the book PB in front of me- iPad version. I should have mentioned that Sisson is high on the who to believe list and his approach is the baseline. Since my interest is specifically repairing "something" that is a leftover from hormone wreck days, I was curious what else people might say. I'll check out 5X5.

0
77877f762c40637911396daa19b53094

(78467)

on March 04, 2012
at 07:08 PM

First off, I admire your website. Never saw it before. I'll check it out again, though I am not a low carber. Walking ,plus a teensey-weentesey amount of strenuous effort is all that's reguired. After a forty month layoff due to health reasons I resumed strength training on the Ides of March 20011. I've averaged a whooping 22 minutes a week in the gym since then (11 months.) At age 56 I'm buffer than at any time in my life. . Don't set the bar too high in terms of gym time quantity. Walking quantity is another story, but even here, TAKE YOUR TIME ramping it up.....Also, don't stress about "sports nutirtion". For you,it's moot BS, because you are already doing the best sports nutrition program already (Paleo). Keep it simple. I experiment with all kinds of pwo, If, etc., variations. After 40 years in the gym, the key:paleo diet of choice and don't get injured. ie, be ready (healthy) for the next workout. good luck.

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on March 04, 2012
at 07:36 PM

Thanks. I appreciate everyone's answers so far. Walking is in all of them.. I went yesterday and just slowly tried out machines, read the stickers, all that. I'm sure the regulars were like "who's this noob?" My site started out as a "What to eat, what to do, who to believe" thing because so many people asked how I lost a pile and got things in line. It's not hard core low carb, but the point of view is from someone who knows IR first hand so I'm a bit like Jimmy-when healthy folks start bragging how many carbs they do, I like to see them qualify that for who that's supposed to benefit.

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