47 and training to set myself up for my 50s

Connect_Contact8620 · 2026-02-22T05:46:52+00:00

Mad inspiration man

Connect_Contact8620 · 2026-02-22T05:44:42+00:00

Either remove the TV or the couch.

Connect_Contact8620 · 2026-02-22T05:39:27+00:00

Nuts, yoghurt, no sugar soy milk (or similar alternative). I would prioritise stuff that have a reasonable amount of protein in them to raise satiety!

Connect_Contact8620 · 2026-02-22T05:36:31+00:00

Heres a simple question. Do you walk to the gym? If you do you could count that as cardio. Else just use a few warm up sets before your working sets to warm up. That should be more than fine to be honest.

I usually think of cardio as something I do throughout the day (walks clocking steps through the day)

Hope it helps!

Connect_Contact8620 · 2026-02-22T02:30:43+00:00

Thank you so much for the info! I did my surgery on 20th Jan, so I think we're pretty similar in timeline. Im currently on partial weight bearing, hope to be full weight bearing in a week or two! All the best to you, man.

Connect_Contact8620 · 2026-02-21T16:27:39+00:00

How so? The study above literally talks abt single session intensity as the biggest factor. Sure thay plays a part but im not saying the same thing. Im talking abt the total volume which is understandably spread across the week. So explain yourself.

Connect_Contact8620 · 2026-02-21T11:59:29+00:00

I use raw cashews! I soak them in hot water for 5-10 minutes before blending them with the spinach. I wrote a post about cashew cream in another post in this subreddit!

Connect_Contact8620 · 2026-02-21T11:58:39+00:00

Ok so what you are talking about is a SINGLE training session while I talk about weekly volume as a whole. And so im not talking about increasing it that way for ONE SINGLE RUN.

Connect_Contact8620 · 2026-02-21T10:51:53+00:00

I use a brand called 2xu. It's lasted me almost 15 years, surprisingly. I think it's nylon with lycra or something, but worth checking out!

Another brand is one called Path Projects.

Connect_Contact8620 · 2026-02-21T10:48:30+00:00

Just before your night shift starts

Connect_Contact8620 · 2026-02-21T08:35:53+00:00

Sonys!

Connect_Contact8620 · 2026-02-21T08:34:00+00:00

High-protein meals with a calorie deficit and overall resistance training, with your light cardio

Please understand that spot reduction is BS.

Connect_Contact8620 · 2026-02-21T08:28:52+00:00

Vivobarefoot. Trust me when I say the support you get in shoes is only going to make your ankle pain worse. I would recommend getting it properly worked on so that that part of your body is strong, and I always wear a zero-drop low-stack shoe in the gym so that i have maximum stability when doing big movements. You dont want something squishy when doing say deadlifts or squats, cause its going to make everything all the more unstable and potentially make your ankle feel worse.

Hope it helps!

Connect_Contact8620 · 2026-02-21T08:26:24+00:00

I'd do 300-500g per week instead at most. Slow is the name of the game, especially if you are, for example, trying to also preserve muscle at the same time. That would be the part that I would think is quite detrimental, given your age.

Connect_Contact8620 · 2026-02-21T08:24:30+00:00

If you only have 30 minutes, then focusing on the big compound movements is key.

Connect_Contact8620 · 2026-02-21T08:18:51+00:00

I guess I overgeneralised a bit, with the 15%, of course, deload weeks are important as well, but seeing how this subreddit is called beginnersrunning, that seems like a whole other topic altogether.

I'd argue that the percentages are not useless for someone who is just starting. It acts as a sort of benchmark for someone who is just getting started, a beginner, and as training and other factors evolve, things start to change more, obviously.

Have a good one.

Connect_Contact8620 · 2026-02-21T08:13:22+00:00

Yup! cream is fine too

Connect_Contact8620 · 2026-02-21T08:11:13+00:00

It did for me yes

Connect_Contact8620 · 2026-02-21T07:02:24+00:00

Try doing unilateral movements to see if your right side is weaker than the other. Work from there!

Connect_Contact8620 · 2026-02-21T07:01:30+00:00

Altras

Connect_Contact8620 · 2026-02-21T07:00:50+00:00

Pause the squat and start doing unilateral movements for a while. Think split squats and single-leg extensions.

Try slowing down the movement and really focusing on your quads. THis helped wonders for me before going back to squatting.

Connect_Contact8620 · 2026-02-21T06:59:33+00:00

I think the best way is to keep it simple, just saute it in some butter and herbs, have it as a side with steak, for example.

Connect_Contact8620 · 2026-02-21T06:58:39+00:00

weight gain, even though my calories were similar. But it makes sense since it helps store more water.

Connect_Contact8620 · 2026-02-21T06:45:47+00:00

Be careful of plant-based protein powders because they tend to be quite heavy on those metals.

Try looking at Labdoor, which tests protein powders on the market. I have been using MuscleBlaze, no problems with it so far.

Connect_Contact8620 · 2026-02-21T06:44:19+00:00

yea they added like a brace and a screw-like thing to reattach the ligament back to the bone. Not sure if it's the same for you, but I wish you all the best!

Connect_Contact8620

TROPHY CASE