>>10363299Head on over to /fit/ and don't fall for bullshit.
Dieting for the first time requires a bit of mundane discipline you're not used to. No more eating whatever you want whenever you want, you have to eat specific things of a very small limited range which are best for muscle maintenence + fat loss at the same time. And optimally like 4-5 small meals a day but it still works with 3.
Also kill your expectations of how quickly it happens or how great you'll look. The fitness industry is loaded to the top with scammers and bullshitters looking for attention from idiots with unrealistic expectations and zero discipline. Believe me, most of what you'll search for or Google or have thrown at you will be bullshit.
General rules:
Less carbs than protein in every meal, zero shitty processed carbs, carbs are for post workout.
Main protein sources are from meat, disregard whatever a plant claims to have. Mainly chicken, eggs, and beef.
For an average sized dude eat around 200g of protein and under 150gs of carbs, minimize Fat intake if it's not from the meat you cook.
If theres no good food around, FAST until you can get more. That means don't eat and let your body work at your fat stores until you get something decent, no snacking.
get ~8 hours of rest
Drink plenty of water.
Various Barbell lifts 5-6 days a week, in a split that works for you. PPL works well for beginners. Don't do too many exercises, focus on a few main ones. That means for pull day do barbell rows, pullups, and curls and that's it.
Don't go too light either, if you can do more than 12 reps it's probably too light
Cardio 2-3 times a week.
Good form on your lifts, plenty of newbies snap their shit up and chicken out of lifting again.
Abs exercises are the key to noticable abs, they say abs are made in the kitchen but they are really revealed in the kitchen, they need a good bit of direct work to really pop.
