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Message: <blockquote data-quote="dema" data-source="post: 4173964" data-attributes="member: 5003">Our routineWell my wife and I started going to the gym together this January. I was going before on my own after work but it's definite better going with someone. My method to lose fat ( not weight) be cause you have step on the scale and be heavy, but still fit. I look at % body fat, not the scale as where I should be. Also if you have muscle the BMI will be off and you may want to consider a caliper to measure body fat. I also measure fitness using a heart rate monitor. I got one that works for me and my wife that does not use a chest strap because the strap would just be annoying. We work out 2-3 times a week, and sometimes take a walk as well. Work out is about 1 hour weights, and 30 minutes jog/run/elliptical for me aiming at 160-170 on the HR. She does 30-45 weights, and 30-60 minutes on walking/elliptical, she is planning on running with me once she gets to a good weight otherwise you can kill your knees.  Also I'm still healing a torn meniscus that limits me, but it's been better. I've used my own version of prolotherapy to assist in the healing.I cook for myself, as I always did. My wife has moved to substitute in her diet. She uses soy cheese in place of dairy. Organic and whole wheat products from our local Stop and Shop, and Trader Joe's if you have one in your area. I don't go crazy with the hype, but my goals are different than her's. She has also taken to using Allie to assist in the effort. She was 220 in January, it's April and she reports to be 180 now. Her goal is to be back to 130 which what where she was 5 years ago when we met. She also has this thing about not eating after 7pm. Me, I eat after the gym, take a shake, eat a tuna salad, again my goal is different. I do not mine the mass. I'm 6'1 and 205. I do mind the flab. However, the more muscle you build the higher your resting metabolism will be. I may remain at 205, but the composition of the body will change (and it has.) We work out kinda late 8pm to 11pm, this includes a 20 minute walk to and from the gym. I have trouble sleeping after, she passes out.My goal is to get back to 18% body fat. I'm at 25-23 depending on my sodium and water content at this time. Take what you can from this post. Good luck to all. P.S. The 6 pack I drink on the weekend does not help. I believe there are 7 calories per gram of alcohol or something like that. Plus alcohol does all sorts of funky stuff to you. I reference an article that the silicone in beer makes you bones stronger to convince myself beer is good. I'm hopeless.Here is the chart -     * 9 calories per gram of FAT    * 4 calories per gram of PROTEIN    * 4 calories per gram of CARBOHYDRATE    * 7 calories per gram of ALCOHOL</blockquote>

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