I'm not EXTREME calorie counting. Just a slight deficit daily (500 calories MAX) and trying to keep protein intake relatively high. I'm finding my upper body is extremely weak and have I have a little (well maybe a little more than a little) too much flab. The calorie counting is mostly to get rid of bad grazing habits I have acquired over the last couple of years and to very slowly slough a little bit of extra weight/belly roll. . I would also accept not losing much weight and just getting substantially stronger and more muscular but that doesn't seem to be my body type. And increasing muscle mass seems to be much harder to come by (for me) over age 50. Not that it was ever my forte.

Though I do have to say a lot of this is just a shot in the dark. I don't mind suggestions. I do want to get faster on the bike. But I really want to get more fit over all worse (looking good on the beach would be nice)