Helloitsdan Member

Lol its because youre pretty! =D

TDEE isnt 1560 unless you are 2 foot tall. I have 60 year old women 5'1" with TDEEs at around 2200. If you workout 3-5x a week its like this 1306x1.6=2089-20%=1600/day. Eat 1600 a day.

Find BMR Find Activity Use TDEE for activity Cut 20%. Simple stuff.

Magnesium, potassium and water. I drink lots of water. I get magnesium and potassium. Sodium on high carb days will retain water but keeping in mind that every gram of carb pulls 3-4g of water with it. So get used to the what we call the 5lb swing. Thats daily water levels rising and falling with the days, weeks, months…

Fruit with the skin

in 600 days 100s have come and gone but the true will persist.

5'8" 163....thats about 1600cals/day....you can lose that in about 6 months if you lift heavy and eat right. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Make the lifestyle change and stick with it! Do it somewhat right an reap the rewards. Check this out and compare MFPs numbers to what you get in the formula. PM if you have Qs. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

We know the sodium secret....do you?

You could just set a static number for every day. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Lift heavy weight 3x a week on a program like www.stronglifts.com then do mild cardio for 10 mins after. Thats about an hour in the gym each session. Then eat about 20% below TDEE. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Me in 2009 Me in 1992

And dont fuss with cardio. Lift weights. Trust me. www.stronglifts.com and download the report. Lift the with boys for a while. Once you get used to it youll start slimming down.

1600-1800/day

Shes not in her 50s and shes more active than you probably are. This is horrible advice for someone looking to maintain lean mass while losing fat. Congratz on your losses but this is bad advice.

This is great advice! I'm adding flexibility this year. I'm getting old!

Sodium has no hold on fat loss. Learnt o eat at the proper deficit and youll lose the weight. Drink the proper amount of water and get the other minerals you need and sodium means nothing. The above post, that went ignored, has helped 100s lose weight. Take it or leave it. ;D If you decide to try it send a FR so I can seed…

You dont eat enough. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I agree and nice name Dan! =D

Yes please!

Cut calories at 20% below TDEE. Lift 3-4x a week heavy compound lifts with higher rep accessory work. Macros Macros Macros Macros If you add cardio I would stick to keeping it at the end of your lifting routine for about 10mins only. And macros.

If you can imagine the rest of your life feeling how youve felt over the last year......if its good then great if not then move on.

Heres your master cleanse: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Lol I use the Water master cleanse.

Just walk at a fast pace. Every pound on your stomack is 8 on your knees and 10 on your back. Just get 10k steps a day and youll do fine.

Simply add a protein shake to each meal. Its 120-200cals and 16-36g protein.

Someone said to me "You look fine!" I was 5'6" 175lbs......?????

-2

;D