I started my journey October 2nd 2021.
It is worth noting that I am a 6'7' male and in the beginning I was pretty damn fat (starting weight was 335 ib), and I'm still overweight (currently 312ib). However, I know there's many in the same starting position that I was in when I started.
I did a simple calorie deficit and calculated my nutrients by creating a Google Sheet with my diet in there (if anyone wants this to use or to have as a template DM me).
I cut my average daily calorie intake by 20%, and I calculated my nutrient intake like this:
For every pound you weigh, consume
0.7g of protein
0.7g of carbs
0.25g of fat
In my case, this came to:
Protein - 234g
Carbs - 234g
Fat - 83.75g
Also worth noting when it's come to carbs, I've tried to only consume complex carbs (e.g. sweet potato, wholewheat food such as brown bread, quinoa, lentils, green peas etc) as opposed to simple carbs (french fries, cake, most fruit excluding bananas etc).
I also went to the gym 4 days a week with a focus (mostly) on free weights. My routine is:
Tuesday - Leg day
Thursday - Shoulders
Saturday - Back & Bicep
Sunday - Chest & Tricep
I also bought a fold-up exercise bike which I use for 30 mins on gym days, or 60 mins on non-gym days (30 mins in the morning, 30 mins in the evening). For UK users, this is the bike I purchased from Argos (it's easy to store too) - https://www.argos.co.uk/product/7890457?clickSR=slp:term:pro%20fitness%20feb1000%20folding%20exercise%20bike:1:69:1
What I wanted to set out to achieve here wasn't just to lose weight, but it was also to prove to myself and others that you can lose weight and hit the gym yet still enjoy your diet and lifestyle. And so far, I have achieved that.
I am still in the process of losing more weight, but I am also someone who is here to help with any questions you need answering, or just for basic diet/exercise tips when you're overweight :)
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source https://www.reddit.com/r/loseit/comments/r6dgyo/i_lost_104_kg_23_ib_in_2_months_heres_how_i_did_it/
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