Unanswered Do you might give me a example about me: im 46 years old men

[Derek Wilson]

Do you might give me a example about me: im 46 years old men, sedentary with a 111 kg /241 lbs. i started to walk 40 minutes 3 or 4 days /week.

i stop the alcohol beer.

Thanks!

 

[DaeshDontSurf]

since just starting, until time to research more, drop calories to 2400 (240 x 10), keep walking, and when ready add some bodyweight stuff - pushups, pullups (prob need band to help at first), squats, dips (band). etc... try for at least 1.8g/kg for protein, out of that 2400kcal. fat at around 50/60/70g, rest good carbs - fruits (not a ton), veggies, oats, multigrains, etc... read, read, read. good luck.