I don't run/jog yet, because you are right, my knees are shot.
I do have a goal of eventually being able to jog a few miles without getting entirely winded. Right now I'm like homer simpson. Few feet in and I'm dying. I do half hour on the elliptical, and that has been working well.
For the past month or so, with some expected lapses in judgement as I like to call them, my diet has been something like a protein shake in the morning (powder + 2% milk) (I would prefer skim, but my living situation doesn't allow it), then my work has pretty regimented breaks/lunches, so 2 hours later I'm eating non-fat plain greek yogurt, lunch is chicken breast + veggies, 2 hours later, another snack of greek yogurt, sometimes with a little drizzle of honey, then dinner is chicken or fish. Salmon and tuna steaks has been a big favorite of mine with stir fried veggies, and/or brown rice. Sometimes indulge in some Thai food, but that's dangerous because the curry's all have lots of coconut milk.
Just today I stopped the protein shake, and added 20 almonds (1/4 cup, which is one serving size), and more water. I suspected the protein shake was causing me stomach issues, so I'm testing this. I've been feeling pretty good this morning. On hungry mornings, I'll get a veggie omelet. (2 eggs + peppers, spinach, mushrooms, etc).
And yep, using Myfitnesspal to track calories, and have it calculated for 2lbs a week. That's the max you can tell it anyway. I don't eat more if I excercise, but you are right, it's 2160 calories a day that it wants me to eat to lose those 2lbs per week.
One thing tracking calories has enlightened me too, is what food actually has in it. Maybe it's not super high in calories, but it has a ton of sugar, or fat. Kills it. Just knowing how much extra calories condiments add, or that slice of cheese. It's pretty mind blowing.
