53 Year Old Father Looking To Get Healthy

[sifubmf]

Hey guys,

My father is looking to lose some bodyfat. He is 6'0.5, 53, and weighs 240. He will be swimming, in the morning, 3 days a week and doing an elliptical the other 2 days in the evening. He also works long days.. 7AM Central time until around 5PM central time.

His basic goal is to just lose weight and get back into shape. He might do some light lifting a couple days a week down the road, but he has a bad back so just wants to get in shape and get lean to start off.

How much should he get in regards to carbs/protein daily to reach these goals? Also, should he strictly get his carbs in the morning and after cardio or can he space them out through the day. I am assuming he should still have 6 meals a day. Any other supplements that might help him out outside of flax/fish oil? Any other input, suggested foods, or anything else would be great. Like I said he is busy for most of the day.

Any suggestions as to help him out with this? I am capable of doing my own routine, but I do not want to make a mistake since he is quite a bit older than me and what he is shooting for is completely different than what I am working towards.

I REALLY appreciate any help, and I know he will appreciate it even more so. It will be a really great thing for him to lean down and get into better shape.

Thanks a ton.

 

[FerrariF50]

you shouldnt try to over complicate his diet. it doesnt need to be for him to see results when its this early. go back to the basics and cut all sugar and junk food. eat frequent meals throughout the day based around lean protein. add fibrous vegetables, monitor and adjust complex carbs as needed to feel comfortable.

also i dont rate swimming for fat loss.

 

[Suareezay]

not only is eating 6 meals a day unnecessary for anyone, its completely unrealistic for most people and probably more-so for a non-OCD, non-BBer mentality 53 year old. no need to over complicate things with a high meal frequency.

carbs are fine anytime throughout the day, if hes eating under/around maintenance, he will lose fat/not gain fat.

i wouldnt focus on any specific dietary "rules" other than

1. dont eat like a typical fatfuck american (eat less junk, more whole, unprocessed foods - lean protein, EFA's, fruits & veggies, fibrous carbs)
2. eat under maintenance to lose fat (considering thats the goal)

swimming is fine for fat loss. ever seen a fat competitive swimmer?

 

[FerrariF50]

eating 6 meals a day is unnecessary for anyone? since when and why?

it is necessary because eating smaller frequent meals will keep his metabolism going throughout the day and also can keep him from going into starvation mode.

target heart rate during unfueled am cardio for fat loss is around 60%-70% for 45 minutes constant. he wont manage this by swimming around the family pool.

 

[Suareezay]

eating 6 meals a day is unnecessary for anyone? since when and why?

it is necessary because eating smaller frequent meals will keep his metabolism going throughout the day and also can keep him from going into starvation mode.

target heart rate during unfueled am cardio for fat loss is around 60%-70% for 45 minutes constant. he wont manage this by swimming around the family pool.

since forever. and because its a waste of time.

http://www.steroidology.com/forum/showpost.php?p=1738604&postcount=17

the only advantages are that frequent meals provide better satiation for some people, and some big boys require so many calories that extra meals are needed to keep meal size manageable.

"starvation mode". give me a fucking break, bro.

as for you not "rating" fat loss for swimming, i dont know what to tell you. a caloric deficit + any activity whatsoever = fat loss. not sure how you figure swimming circumvents that aspect of human physiology.

The OP also makes no mention of fasted state cardio. Even if he had, you want to keep it low intensity anyway.

 

[FerrariF50]

i can and will only speak from past personal experience and what has worked for me. i would recommend anyone to eat smaller more frequent meals. it can help establish a healthy eating lifestyle and can have a big impact on the person not snacking on junk food throughout the day if they are already eating cleanly.