Calorie Burn and Full Body Workouts

by Stan Davis
(Charleston, South Carolina, US)

Hi Josh, my name is Stan and I’m 54 years old. Last year at this time I was 220 lbs. at 5’ 10”, body fat percent was 31%. I started bicycling and in early fall then began lifting dumbbells at home. Right now my current weight is 183 lbs. with body fat at 21%. I’m not where I want to be, but happy to say I’m not where I was.

I’ve been reading your news letters and seeing a lot of really good information but I have questions I hope you can help me with. In early January I damaged my rotator cuff (thankfully not to the point of needing surgery) but have been contending with Bicipital Tendonitis. This has really been a set back with my weight lifting program so I decided to focus on getting my body fat percentage down. I set a goal of reaching 15% by July.

First question – for a man my age who works out 3 nights a week 2 hours per workout, I can’t seem to find a good number for my daily calorie burn. I’ve seen numbers starting at 2100 and going as high as 3200. What would you recommend?

Second question – as soon as my physical therapy is over I want to start building some muscle mass. Is your full body work out schedule safe for a man of my age and condition? I’m concerned about a full-body workout three days a week and my recovery time between workouts. I eat pretty clean, supplement with whey protein and L-Glutamine. Thanks for any suggestions you may have and thanks so much for keeping a really informative web-site and news letter.

Sincerely, SD