My height is 5'1 1/2". That was the weight where I looked the best when I was younger. Yes I do have that kind of scale; my stats are 29.5% body fat! BMI 23.3 skeletal muscle 41.1%,muscle mass 84 lb, bone mass 5.3 lbs, visceral fat 6%,subcutaneous fat 27.1 % my metabolic age 73! Cardio walking- 1,2,3 mile,and combo of functional exercises, pilates, weights ( light 2,3, 5 lbs was stretching it) 5_6 days a week. I was sore a lot!

I am finding it a bit easier to do each day's workout in the 5 day beginners schedule. My goal is to tighten and tone as much as I can at 73. I would like to lose 10 lbs. I'm 127 now. I have ❤️ issues so improving total cholesterol and triglycerides. My HDL is great. My ldl isn't bad.My A1c needs to be lower from 6.3 to my goal of 5.7. Well I mentioned before I was on a modified keto. But I believe I have food addictions/ cravings/ sensitivities. Specifically cheese. Also using monkfruit alot! I have trouble with fasting so I'll eat 2 slices of Dave's killer bread, 2 slices sugar free no nitrates bacon and 2 eggs at 10. Then a dinner at 4:30. With 2 snacks ( cheese) or chickpea chips. I get really hungry at night. I have 2-3 coffees with nutpod or coconut milk creamer with above mentioned monkfruit. In last 2 weeks I've incorporated more carbs like squash, fingerling potatoes. I don't ever have corn. But I have been having pork, chicken, steak and fish. Not all at once! lol!I am starting a Whole 30 plant based plan in January. I did plant based before and had great results with it for 6 mos. but realized I needed some more protein as my hair, nails were dry and I started having no energy. I ended that and went to the keto stuff. I have lost and gained back many times. I want to lose and have it stay lost! I hope I answered your questions?! I really like the exercises and feel like IF I stick with it and am consistent I'll make progress! My heart symptoms of shortness of breath are worsening but I am trying to push thru that. My cardiologist encourages me to exercise.I have for a year but didn't get the results( definition) that I expected. So I stumbled upon your You Tube videos and said " Why not try his methods?!"

Joey Atlas TY for the link to fusion flex framework. I had it before but couldn't find it! Much appreciated!

Hi Joey I have trouble with some of the videos because I don't have the right equipment and my energy is low. Yes I am open to getting good training bands with handles. I will keep at the playlist and cut down on reps if need be. I got a jump box but it's too high and I have to hold onto a wall to lower one leg to touch down! I think that defeats the purpose of the exercise?! I also have continued heart problems so that may be the issue. I pray it's not too late for me to improve and get better...

so 5 day challenge is a bit challenging for me. I don't have those crinkly bands with handles just PT bands that are snapping on me. Let me know how to modify. I get thru total toning day 4 but it takes me to my limit doing the 15 reps

Ok Joey you have cleared up some of my confusion! I am doing 5 day sample schedule. But it is a bit challenging for me. Any suggestions? So do you eat Mediterranean or more whole food plant based ? Which way do you lean to stay lean lol?! Thanks for being so responsive! I will stay away from keto. I know the basics re nutrition re whole foods not processed but it's the amount of carbs, protein and fats I get stuck on. How much of each macro is too much is my big ❓ Merry Christmas! Jesus is the reason for the season!

TY Beth. TY Joey. Got the recipe. Sounds yummy and easy! 😋

I sent you an email. And logging out and back in didn't work. Thx for your help! Hope I can access it. It was really helping me!