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[quote=Anonymous][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]

This is really motivating, thank you! You’re doing much more cardio than me. My doctor and trainer both told me to cut out cardio entirely while trying to build muscle because it’s hard for me to eat enough to fuel it. But I miss long walks so I may try to find a compromise. It’s all a balance isn’t it? I’ll bet you’ve gained way more muscle than 5 pounds. Congrats on your healthy habits![/quote]

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