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I've been doing a little research into exercise and nutrition, specifically for women 50+. Our bodies are all different and as we age, our bodies change too. So much of what is published is based on what's good for a 25 year old male and that sure isn't what this old gal needs! 😁 I've realized that I've probably been short changing myself in the protein dept., especially since I do strength train a few days a week. I know protein is important to building healthy muscle, but I was afraid I was overdoing it. I'm really going to have to sit down and do some math and try to plan my meals out better...and ahead of time.
On another note, we are gearing up here in the mountains for whatever will be left of Hurricane Florence when it arrives here. We will likely still experience tropical storm force winds and flooding and power outages, so we are getting prepared. I hope that any of you here on FS that may live on the coast of NC, SC or GA are evacuating to safer ground. Sounds like it's going to get pretty bad. Stay safe!
View Diet Calendar, 12 September 2018:
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510 kcal
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Fat: 32.35g | Prot: 35.61g | Carbs: 24.30g.
Breakfast: Hass Avocado, Salt, Kroger Large Brown Egg, Feta Cheese, Grape Tomatoes, Pearls Pitted Kalamata Olives, Silk Pure Almond Milk - Unsweetened Original, Torani Sugar Free Chocolate Syrup, Torani Sugar Free Caramel Syrup, Coffee (Brewed From Grounds). Lunch: Cooked Summer Squash (Fat Not Added in Cooking), Wal-Mart Pork Loin Boneless Center Cut Chops. Snacks/Other: Nestle Kit Kat (Fun Size). more...
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2053 kcal
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Exercise:
Driving - 2 hours, Working - 7 hours, Calisthenics (heavy, e.g. pushups) - 5 minutes, Resting - 6 hours and 55 minutes, Sleeping - 8 hours. more...
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 Comments
Stay safe LSG 🙏🏻 Stock up on your supplies
12 Sep 18 by member: CrashtestDawnie
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Thank you for posting this. I know we need a different amount of fiber too. 🍎
12 Sep 18 by member: Becc@
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Oh, and please stay safe.
12 Sep 18 by member: Becc@
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Are you sure on the 25 Male? Maybe there is a 50+ column. Instead of 10 reps, we do 3. HAHA, reduce the weight & concentrate on form.
12 Sep 18 by member: srossca
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12 Sep 18 by member: Em GI
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I'm in AL & not expecting much from Florence but I have many friends & family all along the east coast who are evacuating. Please stay safe & (high&dry)! You are doing an awesome job on your healthy journey! 👏🙏🏼
12 Sep 18 by member: Tena Louise
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Several of my close friends have moved from southern Cali to the Myrtle Beach area, and Raleigh and my brother is South of DC. My brother is staying put but the others evacuated today. Lots of prayers to them and any of you in the path.
12 Sep 18 by member: Kenna Morton
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you are right LSG417. Research from multiple reliable sources is so important. There is actually lots of information for women, even women my age. Keep plugging away.
12 Sep 18 by member: Kenna Morton
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Be safe! Hope you have everything you need or can get it before the storm hits your area. When these things happen I try to plan meals ahead and have things on hand that can be made without electricity (wood burning stove with a cook top or the grill if it’s decent enough to go outside).
Do you find that you need more or less protein than that 25 yo man? I’m 37 but have went through surgical menopause, cancer, chemo and now osteopenia. Try figuring all that out for me! Lol. I try to look for post menopausal information or things for women 40-60. My scale says I have a body age of 41-43 based on my metabolism and body comp. Dr recommended 100g protein at the high end. I find that I’m not getting a lot stronger on that as I was on 140g. But it’s too hard to get 140 daily without drinking a couple $2 shakes a day.
12 Sep 18 by member: peeperjj
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be safe! wishing everyone in the path the very best
12 Sep 18 by member: nikeit
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Peeperjj— read up a bit on the function of protein and see if your expectations of its usefulness to you and the reality are a match. If you already have osteopenia, you might review the dietary recommendations for that particular issue and review whether your chosen WOE will help that problem or contribute to how rapidly it progresses to osteoporosis.
12 Sep 18 by member: Kenna Morton
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Ok Kenna I will 👌. Dr just said healthy diet, 100g protein (a week before the bone test), lift weights, build muscle and lose fat. 1-2 hours cardio, 3-4x weights per week. 1hr cardio, 2x weights every week with some added in around when I have time at home. They didn’t mention diet other than I’m lactose intolerant so need to take calcium, vitamin D and healthy diet (already knew those). Maybe google can help :). Thanks!
13 Sep 18 by member: peeperjj
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Just get the cheap powder from Walmart, no need for the expensive pre-made drinks.
13 Sep 18 by member: -Diablo
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D yeah it starts at 200 kcal per 30g protein for powder mixed with water. The premade are delicious and 160 kcal for 30g. That gives me 50 cal for a beef jerky for 10g ;). 210 for my powder plus 40 with almond milk or 150 with whole milk. When at 1200 I’d get only protein shakes and no food 😢.
13 Sep 18 by member: peeperjj
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Be safe !! Yes. Different bodies different approaches. It’s funny you hear that when two different people do the same things they have totally separate experiences. Like the husband and wife who go on a diet where the wife gains weight cutting 3k calories and the guy stops putting sugar in his coffee and loses 50 pounds 😭🤣
13 Sep 18 by member: g_ortegam
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