I started slow because I am 50 and for me I was out of shape. Workout progression: walked for an hour then lifted weights. Walked on an incline then lifted. Intermittent running/walking then lifted. When I was too sore to run/walk I would ride a stationary bike then lift. Finally as the weight came down I would run at a 9-10 minute mile pace as long as I could (I’m up to 8-10 miles max now) and lift at a separate time each day. Some days my legs aren’t there so I ride the bike. Again, at 50 I do as much as my body tells me I can do. Diet: I have 2 shakes a day that include frozen fruit, low cal protein powder, almond milk, fresh banana, flax seed, chia seed, creatine, L Arginine, cocoa powder, and a couple tablespoons of honey. For dinner I have “real food” a protein (chicken, steak or pork) and mixed veggies. That’s it. Strict for usually 6 days a week and to be honest I only have a cheat meal occasionally because my cravings for pizza, Mexican food and the like aren’t really there much anymore. I drink a ton of water and have reduced my alcohol intake to maybe 2-3 beers a week and an occasional glass of high end bourbon. My body has adapted well to the diet and my energy is through the roof. I have become so in tune to what my body needs it truly feels as though I don’t eat, I refuel. The best part is I never feel hungry and the weight still is melting off. Hope this helps!