Hello, I am Iggy.

Iggyenfrance

Hello community.

My name is Iggy, I am 44 y.o. and I live in southern France (originally from Ukraine)

I am 112 kgs, 190 cm height and I want to get into better shape.

I know the basics, I know about calories deficite and burning more than consuming. Sometimes I do run, sometimes i visit the gym, and have dumbbels at home. The best shape I ever was - 96 kgs 4 years ago, but when the war started, a lot of stress, losses, new country, job, new language and things like that, got me from 100-102 to 112. I am a bit overwhelmed by myfitnesspal - a lot of numbers to consider, but I want to do it in efficient manner. I can run almost every day 4-7 km's without dying (ok, at slow pace) and want to have exercises complex with dumbbels for upper part of the body+spine and lower part+spine to do at home and to alternate day by day (to give the muscles rest).

Concerning the food - I can cook, I love to cook, I almost don't eat junk food. I need a way to create myself simple recipes to count all those prots/carbs/fats.

As I said - like most of the corpulent people I know the basics well, but implementation as always struggles.

So will be greatful for advices and, may be some examples of programs for beginners (I can't do 20 push ups and even a 1 pull up).