5’9ft 253lbs how do I start the cut?

[u/quarantineweight]

[u/xkvm_]

Eat less. Start at like 2800-3000 and see if you lose weight. If you don't lower after two weeks

[u/Stowe22]

Count your macros and eat atleast -500 deficit daily. Get out for walks/jogs/hikes/elliptical/stairs etc. get into the gym and build a routine. Good sleep and lots of water.

[u/ZenKB → u/Stowe22]

I read this as "Count your Maccas" (Maccas is McDonald's in Australia)

[u/pain474]

Eat less. Much less. Fix your diet. Don't drink calories.

[u/Last-Slice-5624]

Did you recently gain weight? Asking cause of stretch marks they usually happen with rapid weight gain

[u/quarantineweight → u/Last-Slice-5624]

Yeah my weight gain was pretty rapid. I just got fat so I’m calling it a bulk. I used to lift so I figure I got some muscle still and I just need to cut BF to look normal again

[u/Last-Slice-5624 → u/quarantineweight]

Was it intentional? How did that happen? Like I get really self conscious after just a little fat. You'll get back but I find it harder to lose fat than just a clean bulk but that's me

[u/quarantineweight → u/Last-Slice-5624]

I just was busy with work traveling and didn’t care enough but now I hate how I look in photos so I want to make a serious change. I was 160 at my fittest a few years ago

[u/fern_the_redditor]

You NEED to count calories. Non-negotiable imo. I was there about a year ago same height and weight. I'd cut down to 2500< and do as much exercise as you are comfortable with. Even a short walk everyday will make a huge difference over time. I'd recommend lifting as well but it's not necessary for strictly weight loss. It helps keep the weight off in my experience

[u/quarantineweight → u/fern_the_redditor]

I tracked my calories this weekend and it was pretty bad. I made some small lunches for this week that have ground beef and broccoli. I can try the walks, I work a very active construction job will that help?

[u/fern_the_redditor → u/quarantineweight]

Active jobs help if and only if you are tracking calories. I worked at Amazon for 4 months and was walking 10+ miles a day according to my fit bit. I did not lose any weight though because my diet was completely lousy

[u/Azfitnessprofessor]

It isn’t rocket science whatever you’re eating now eat less

[u/Kingkept]

do you drink alot of alcohol?

if yes, cut out all alcohol and eat less.

[u/quarantineweight → u/Kingkept]

No beer or alcohol I drink a lot of diet soda and smoke weed though

[u/nervous_piglet001]

You have to count your calories.

Step 1 :- track everything you currently eat for one week. This will then give you an idea how much are you actually eating per day.

Step 2 :- Calculate how many calories you NEED everyday based on your current weight, height, current active level (how many days you lift) etc.

Step 3 :- Based on your goal ( in this case I’m assuming you need to cut), set your new calories (obviously you’ll be on a calorie deficit) with right percentage of macros on the app.

Step 4:- Start tracking this! Make sure you hit the protein goal everyday so that you don’t lose muscle mass. Also, you’ll keep the strength training as is

[u/BW1N]

You better start today before its too late

[u/quarantineweight → u/BW1N]

What do you mean

[u/TopExtreme7841]

Same way everybody else does, track your diet, get a solid workout plan, do them. You need to figure out your TDEE so you can run an accurate deficit, don't waste your time guessing or using apps that won't figure it out for you. Which basically means MacroFactor, or any other tracker and you doing the spreadsheets to figure it out.

[u/PmButtPics4ADrawing]

Idk why people are suggesting 2500+ calories, your TDEE is probably somewhere in the 2000-2500 range. I'd start with 2000 calories, and if you're not losing weight after a few weeks go down to 1800

[u/Remarkable-Bat7128 → u/PmButtPics4ADrawing]

If you're overweight you need more calories to carry all that weight around, so I think the other posters were correct. If OP isn't losing any weight at 2500, he should go lower, but starting at a massive crash diet isn't going to help in the long run.

[u/Hotjohnmichael1999]

some useful advice for OP (haven’t seen any yet):

to execute these correctly, i would need to find out daily calories, activity, current training regime, etc. DM me and I can answer those questions.

• set up a 1% BW deficit/week (500kcal will not equate to 1lb/week and the more weight to lose the bigger your deficit can be)
• 150-180g protein/day.
• log your food and PRACTICE counting calories. you’re not going to be good at it right away. leads me to my next point
• don’t focus on macros right now, just hitting your protein goal within daily calories and following a weight training program, hitting step goals, getting sleep/reducing stress.

this is also all much easier if you work with a coach.

EDIT: people throwing out numbers are misleading, everyone’s caloric needs are different