19 5”8 if you do no sports your caloric intake would prolly be 2100-2200, I’d recommend a 300-500 deficit. Try hitting your goal weight in protien (170-180g per day if you want to gain muscle in the process of losing this weight). You need to go on a daily walk (OUTSIDE) of atleast 15m aside from your cardio. 15-30m cardio at the start pace yourself, and shoot for an hour at the gym lifting weights. Do not starvmaxx like these bums tell you because all you will become is skinny fat and you won’t feel any better. Hit all of your micronutrients so your body can process the protein as well as possible. Fiber is important. You CANNOT eat any form of fast food (sorry). Even chipotle is 6-700 calories per meal and you will starve then binge. You gota cook everything at home. What I do is if you still want to eat form of carb or whatever just because, plan ahead. For example I eat goldfish which are 55 pieces per serving at 140 calories, so instead of leaving it in the original packaging I put 1 serving in a plastic bag and only eat one a day. I assume you have a job so you need to pack something nutritient dense while being fairly lean. Keto bread is 40 calories with 10g protein (incomplete but still good) and good fiber. Get carrots or srawberries to snack on if you are seriously hungry during the day. Your body isn’t going to be happy your cutting down calories because our bodies like to store fat, so you might not feel great for the first few weeks. Depends on your current caloric intake but you could shoot for 23-2400 calories for the first week to pace yourself. Do not listen to these retards saying to starve yourself or hop on reta or test just because you have bad impulse control, figure out what works best for you. Sipping on caffine throughout the day is a good hunger suppressant. If I had to guess you have 60-80 if not more lbs of fat (just a guess because idk if you are strong or not), which means you prolly have a good amount of water retention from all the salty shit you eat, so you will notice you will lose a considerable amt of weight within the first few weeks. It is crucial you go to the gym and workout atleast 3-5+ times a week, if you lose the weight you’ll look like a skinny twink with alot of skin, so it’s crucial you build some muscle mass to combat the excess skin you will inevitably have. Last price of advice is even if you skip the gym that day, atleast 30-45m cardio. Dosent matter what you do, if it’s light then prolly 1-300 calories burnt. That adds into your caloric deficit, which will aid in losing weight even faster. I use a app called cronometer to track all of my food as well as it tracks the micro nutrients in my food, my recommendation to you would be figure out your diet then figure out what your deficient in, then go buy supplements for those.
