New Guy - looking for the answer

62Rich

Good day - I am your typical 57 years old man, who is 40lbs overweight. I work 50+ hours a week, sitting behind a desk. Which doesn't leave mush time to workout. It's time for me to get healthy for me - my wife - my children - my grandchildren.
I'm wanting to know more about the percentage of macros I need. I know the MFP defaults to 50% 30% 20% - but for a guy my age is that still a good ratio?
I'm also starting (as of yesterday) to sneak in a little bit of activity during the day... as I am tele-working like so many of us, I'll take a quick walk around the block (0.4 mile). Drop and do some pushups, planks etc.

swclifton

Hey Rich, I've been doing this for 7+ years and I'm about your age too. I lost from 260 to 184 so far heading to 180 and building muscle in my core, arms and shoulders, and chest this year. I eat at 35% carbs, 30% fat and 30% protein and 35% fat right now. I also attempt every day to get 30 grams at least of fiber as I believe that helps with belly fat reduction and tightening. I'm also using apple cider vinegar and lemon juice diluted in water each day to help with that in addition to supplementation to that effect. Lift 3 days a week (resistance bands now) and walk 4 miles or so 3 days a week. Hope that helps. Others will probably offer different macros, but that seems to work for me right now. Today I attempted to do really low carbs so we'll see how that goes. Would love to talk more if you'd like to friend request.

forestfreek

Welcome to the site!😊