Dear Scott,

This is David in Tucson (the PTSD dude), LOL! I have started back to the gym this week. I had submitted a thread about the kind of exercises I should do, considering the leg fracture (car accident) kept me out for two months. You had recommended (IIRC, can't find the thread) full body circuit training 3x/wk plus cardio, I think. You asked me to re-do my macros and get them to you. I think that was two or three weeks ago.

Time runs slowly in my life. Currently moving and re-engaging the iron. So here are the basic macros:

Current Bodyweight is 292 pounds (#) at 31% bodyfat:

Fat Weight is 90.52#

Lean Wgt is 201.48#

BMR (r) is 2456.01 Kc

BMR (a=0) is 2947.21 Kc

BMR (a=3-5d/wk) is 3806.81

Using the BMR (r) and BMR (a=3-5) gives average Kc=3131.41, I get Final Macros as follows:

Protein: 302.22gms (1209Kc)

Fat: 100.74gms ( 907Kc)

Carbs: 254.00gms (1016Kc)

Total : ((3132Kc))

I am uncertain as to whether I should eat to promote muscle growth (seems preferable, considering I need to increase my metabolism), or whether I should concentrate on eating lower calories to drop bodyfat. Seems a mixed bag. Would you let me know what you think would be the best approach, considering I'm 53 now, type 2 diabetic (have to control Carbs), and despite SSDI controlling my pocket book, still trying to make something of myself in the gym?

Please re-iterate the workout idea you had, if you wouldn't mind. Your help, is, as always, greatly appreciated!

:)

David in Tucson (PTSD)

Ok, gonna start with what I remember of your last recommendations, essentially 3x/wk full body circuit to start, plus 3x/wk cardio. This should pop me back up to figures close to yours in terms of increasing metabolism (well not yours exactly, lol!). I remember you mentioning using 2900Kc as a target for my macros. so I'll drop my carbs by 50gms (200Kc) for the moment and let the workouts increase the rest. It'll be nice to be burning 4200+ Kc again.

Macros:

P 302gms

F 100gms

C 200gms

Tt: 2900Kc!

Thanks!

David in Tucson

Hey David,

Sorry or the late reply. Your macros look good. Utilize the search function under WORKOUTS for the routines ot see my total body routines. Just click the muscles you want to train and then on the second page you can check off TOTAL BODY only. :)

You can do cardio 3-4 times a week. Train cardio after weight training. Keep me posted!! #HTH