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[quote=Anonymous][quote=Anonymous]I’m 50 and out of shape. I’d like to gain 5 pounds of muscle and lose 10 pounds of fat, which would be a net loss of 5 pounds or so. Hopefully, I’ll also improve my sleep, mood, and posture. I’m fine with slow and sustainable changes.[/quote]

I'm 52 years old. I'm 6 foot tall and one year ago I was 227 lbs. I increased my protein. Decreased carbs. Walked 10K steps a day. Lift weights 3-4 times a week. Today I'm 198 pounds. I have no idea how much muscle I put on but I have to assume 5 pounds so I lost 30+ pounds of fat. Crazy! For breakfast and lunch, I avoided carbs. For breakfast, I usually had 2-3 eggs and berries and green tea. Mid morning I would lift and have a protein shake afterward. For lunch, I had a large salad of spinach, romaine, grilled chicken, tomatoes, shrooms, cheese, clementines, hard boiled egg, pine nuts, cucumbers, and oil and vinegar dressing. I went for a 20 minute walk after breakfast and lunch. For dinner, I ate with the family. Anything from burgers, pizza, fish, steak, pasta dishes, etc. As for 10K steps. I understand it's no magic number but just walking around my house and doing my normal routine, I can get 5-6K a day so setting 10K as my goal made me do extra walking and it just reminded me that I was trying to get healthier and on my walks I would listen to podcasts, etc. So I like having a goal of 10K steps. Also, every other day I did like a run/walk. I'd run for 30-60 seconds and then walk until I caught my breath and repeat. On days were I don't plan on run walking, I wear a backpack with about 30 pounds of weight inside. My lifting was/is...if I did fully body workouts, I lifted 3 days a week. If I did upper and lower body splits, I lifted 4 days a week. I mixed it up every couple of months. I capped my workouts at one hour. I also stretch first thing in the morning for 20-25 minutes. I feel like everything is better physically. I don't feel like an old man anymore. Good luck.[/quote]

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