Just wanted to jump in and say that this is a great thread and thank you OP!

Please only post in here if you need help. Thank you for the compliments. My advice is free for anyone who requires it.

29 years old. 5 foot 10 230 pounds. 23% bf prob. i try to eat healthy alot of veggies and lean meats and tofu and such. low to medium carbs. walk dogs. bike and go to gym well in september will go back. wondering to lose more bodyfat what would be my best routine and option

i dont go to gym as much cuz of back and neck pain caused from getting hit by a car

Hey Joe,

Thanks for posting here. Let's see how I can help you out today with your goal.

With your current injury...it will be more difficult to exercise. Let's start with a goal of 3x a week doing some light exercise;

M/W/F for example - focus on doing bike/elliptical (if possible). Please note, if you experience pain, discontinue that sort of exercise immediately.

Focus on just doing cardio at the moment and do incline treadmill brisk walks at a comfortable pace where you are putting in a good effort. Stick to this type of routine: treadmill, bike, elliptical since these are workouts that require minimal back movements.

For your eating, I recommend of course, staying away from soft drinks, sugars, chocolates and any kinds of desserts. As I work in a sedentary job, I do this:

- eating a small meal every 2.5 hours.
- a "small meal"/snack can be an apple for example, or a few pieces of celery.
- Avoid a lot of carbs, such as pasta/pizza.
- Eat plenty of vegetables; broccoli is a great choice, celery is another.
- Any beer/alcohol - put to extreme limit.
- Avoid fruits, juices, any sweets after 4PM.
- Do not eat dinner after 7PM.

*eating at such a high frequency gives your metabolism an optimal activity throughout the whole day.

Later on, move on to restrictive weights. We'll cover that another time, but for right now, I want to see that you can do the above.

Let me know if further questions.

Thanks. What diet would u recommand on a budget?

Stick with what I pm'd you regarding our diet conversation. Let me know how it goes and we'll go from there. Just post here.

raw eggs pastured free range eggs, bone broth and meats from grass fed animals, vegetables and fruit, home made sourdough bread made from kamut/ millet for 20-30 cents a loaf, fermented foods.

cut the soy , buy in bulk to save money.

This post was edited by Sanpedro on Sep 13 2014 06:51pm