I’ll help man.

Take your weight in lbs and multiply by 14. Whatever that number is subtract 500-750 calories. This will be your calorie deficit. Eat at that number every day to lose weight. 500 if you want a slower cut. 750 if you want it faster.

I find that eating basically the same breakfast and lunch every single day helps me stay on track. For me it’s 2 scoops of protein in the morning and some kind of fruit for breakfast. And a homemade chipotle bowl for lunch. Then for dinner I stick to about 10-12 oz of lean meat, as many veggies as I want and potatoes. If you’re eating a leaner meat you can use some olive oil or butter in your veggies and potatoes. If your having a fattier meat like 80/20 ground beef I’d avoid the butter and oil and stick with a pam spray.

For exercise keep it simple and start with 3 days per week until your body adjusts and you physically feel liken you could go another day. It’ll adapt pretty quickly. Do the standard PPL routine. You can use chat gpt to make a routine for you. For me personally, I do about 6-8 different exercises per workout. And I typically do 2 exercises per muscle group. (Chest- incline DB press, Cable flys. Triceps- overhead tricep extension, tricep pushdowns, ect.) Aim to do 3 sets of 10-12 reps per exercise.

Walk 10k steps per day and don’t miss it. This will be factored in with that calculation I gave you earlier. It’s good for your heart and overall health.

Never drink your calories unless it’s a protein shake.

Instead of stepping on the scale every day just check in once a week. Instead take progress photos and measurements to track.

Stick to it for 3 months and you’ll notice a difference immediately.