Thanks to everyone for the replies.
Quote (ozzyarmy3 @ Jun 26 2024 03:51am)
For 2 weeks, keep your intake the exact same. Log your food and your weight to figure out your calories.
After 2 weeks, cut 250 calories any way you want. I’d recommend fats because fats are highly satisfying and easy to overeat. Do this for 2 weeks with weighing in at least 3 times per week. Adjust your calories based on your activity as well. High activity days, eat more carbs. Not much more, but maybe 30-50g.
If you’re losing weight with the given calories, great. Keep going.
If not, increase your non exercise activity.
If you stall after increasing your activity, decrease your calories by 150 and track for a few weeks.
When you feel super fatigued after dieting for awhile, add back 90% of the calories you’ve taken away while tracking your weight until you stabilize.
Periodize your diet like this and you’ll lean out in no time.
Thanks for your advice Ozzy and I am glad you are talking to me again : D