getting back after long layoff, need advice

[lookin2Belean]

I used to work out regularly from '87 to '90 then more seriously @ '94 to '04, then had surgery for pilonidal cyst (low back area). Was having family issues, which lead me away from working out, to drinking heavily. Had a stroke in '08, @44 years old. Have since recovered nicely, personal issues settled. Just had another surgery on pilonidal, cleared up this time. in a week I will be clear to work out again.

So, at 5'7", 188 lbs, 31% BF @49 years old, and soon single again, I want to skinny up, and then put some good muscle on. Lots of weight around the middle. Belly, sides and hardest to get rid of, the lower back. When I was in lower 20's, wore size 29 waist. Now I wear 38! Have added some muscle over the years, but I really want to get it right this time, I want to look real good now!

Can someone give me some tips, I feel like a newbie again! And thanks in advance.

 

[lookin2Belean]

By the way, caffeine/ephedrine type of stuff is out of the question.

 

[lookin2Belean]

suggestions?...

 

[lookin2Belean]

....anybody got suggestions?....

 

[lookin2Belean]

zzzzzzz........

 

[Xaxist]

Sorry to hear about your health isssues. It's tough getting back into the swing of things. I am an old bastard too (51), and was forced out of working out for a few years because of health bs (car accident and complications). So welcome to the club!

The best advice I can give is to start slow. I tried to come back too soon and ended up fucking myself up. I been back into it for 5 weeks now and everything is going fine this time. For cardio, I am just walking right now and increasing the time I walk each week. I don't think the distance is as important as the duration. Weather has been nice but I am thinking of buying a treadmill so I don't get interrupted by weather when winter hits. As far as weights go, I am keeping my reps high (10-20) for now and concentrating on mostly compound exercises. This seems to work well as I can already feel a huge difference in my muscle tone. I am avoiding heavy or max lifts for now to prevent injury and allow all of my tissues (tendons, ligaments, bones, muscles) to adapt as I move up in intensity. So far this has worked well for me especially in muscle tone and strength (not so much in dropping body fat yet but as you know it takes patience there). Anyway, hope this gives you some food for thought, and good luck!

 

[lookin2Belean]

Thanks for the tips. I had started to do light stuff at high reps for a little while this spring, then had to have a surgical procedure done again, last one was '04. I kept having complications, turns out there may have been a piece of plastic left in there from the last time!
I have been walking down the back road close by, up to three miles now. Found an old elliptical I'm planning on using when winter comes. Sounds like you had some troubles too with your accident and all.
I'm cleared to start working out again now, anxious as hell to start but definitely slow, like you suggested. Thanks for the response, and good luck!