Hey everyone. Last year, I managed to lose about 15 kilos (roughly 33 lbs) through a pretty strict routine of eating 1400-1500 calories a day and doing enough cardio to burn 500 daily. It worked on the scale, but life happened, habits slipped, and I’ve unfortunately gained it all back. I’m feeling motivated to start again, but I want to do it totally differently.
My current BMI is around 35.6 and I definitely wanna do something about that
I think my old approach might have been part of the problem. In hindsight, 1400-1500 calories with that much cardio was probably too aggressive and not sustainable long-term. I felt hungry often, and I'm sure I lost muscle along with the fat. This time, I know I need to eat more, especially protein, to fuel workouts and recovery. But I'm unsure how to balance a calorie deficit for weight loss with eating enough to build muscle, especially as a beginner. Should I forget the 500-calorie cardio burn and just focus on lifting?
I’m turning to you guys for some advice based on real-world experience f. For those who have successfully lost weight while building muscle (body recomposition), what did your gym routine look like when you started? How did you adjust your calories and macros? Any tips for someone who is completely new to weight training but not new to the grind of weight loss?
Thanks
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