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    Good advice above ^^^^. Lower calories until...

    Good advice above ^^^^.

    Lower calories until you're in a deficit (losing 1-2 lbs a week), keep protein intake high, keep lifting on a proven program. That's all you need to do to maintain...
  • No, its not true. In order to lose fat you must...

    No, its not true. In order to lose fat you must be in a calorie deficit.

    And no, you will not lose a significant amount fat and gain muscle definition in just 3 months. Building muscle takes A...
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    If you come here and say "I know i'm not doing...

    If you come here and say "I know i'm not doing things right (i'm not getting enough protein), but what could be wrong!?" Do you see how that sounds to the rest of us? That being said, if I'm...
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    I do rack pulls for my first heavy compound...

    I do rack pulls for my first heavy compound movement on my pull day, and they really helped build some good thickness in my upper back.
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    Yep, you're in the right state for a recomp as a...

    Yep, you're in the right state for a recomp as a new lifter with fairly high bodyfat. Go to the workout program forum and pick a beginner routine (Fierce 5, All Pro, etc). Make sure you're getting...
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    I definitely wouldn't bulk yet, eat a little...

    I definitely wouldn't bulk yet, eat a little below maintenance and get on a good lifting program and start moving some weight. You have zero muscle, and you're not 20% bodyfat, likely much higher...
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    795

    Read this sticky, do the calculations and...

    Read this sticky, do the calculations and determine for yourself what your macros should be: https://forum.bodybuilding.com/showthread.php?t=173439001



    Eat whatever foods you like that fit...
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    773

    Its not, and you should ignore those YouTube...

    Its not, and you should ignore those YouTube videos. Bread is delicious.

    Even when I'm cutting and have my carbs fairly low I still eat bread a couple times a week.
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    1,212

    I wouldn't lean bulk at 6'3" and 210 lbs at 20%. ...

    I wouldn't lean bulk at 6'3" and 210 lbs at 20%.

    Just for point of reference I'm 6'5" and on my first cut a few years ago I had to cut down to 190 to reach 15%. I wouldn't start a lean bulk on...
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    Cut further, I would say at least another 15 lbs....

    Cut further, I would say at least another 15 lbs. Just ensure you're lifting weights and getting enough protein to maintain muscle mass while you cut.
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    887

    Weight loss is not a linear process, water weight...

    Weight loss is not a linear process, water weight fluctuations will make the scale go up and down on certain days even if you're maintaining a caloric deficit. Track your weight over the long term...
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    You only lost 30 lbs in a year eating 1200-1800...

    You only lost 30 lbs in a year eating 1200-1800 calories a day? Not buying it, you're not tracking your calories well.
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    ^^^^ This. Do you really think its so easy...

    ^^^^ This.

    Do you really think its so easy for a human to damage their metabolism, especially when you're still carrying such a hefty amount of fat at 19%?

    Post a photo, but you should...
  • Shoot, I've been eating 20-30 eggs a week for 3...

    Shoot, I've been eating 20-30 eggs a week for 3 years and my cholesterol is the lowest its ever been in my life.
  • Here's a quick sample of my daily intake: ...

    Here's a quick sample of my daily intake:

    Breakfast: 3 boiled eggs, 2 dannon light & fit greek yogurt, 1/2 cup of oats - 47g of protein

    Mid morning: 1 scoop of protein powder in 8oz of water -...
  • 180g of protein is only 720 calories, and you've...

    180g of protein is only 720 calories, and you've been eating several thousand calories a day to reach obesity. So hitting that much protein should not be an issue for you. You can knock out 50g...
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    Dude, you're approaching 200 lbs lost. Thats...

    Dude, you're approaching 200 lbs lost. Thats crazy!

    Imagine picking up two 100-lb dumbbells and carrying them around each day, thats almost how much weight you've lost so far.
  • We usually tell people at least 0.7g per pound of...

    We usually tell people at least 0.7g per pound of bodyweight daily, but that doesn't apply to those that are obese. Use your target bodyweight (say 200 lbs) and get at least 0.7g of protein per...
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    No natty who is 5'8" and has only been training...

    No natty who is 5'8" and has only been training "on and off" for 2 years is going to look ripped at 177 lbs. Your lifts aren't bad, but you would need to cut at least 20 lbs for more definition to...
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    For the best advice possible you should post a...

    For the best advice possible you should post a shirtless face on photo in good lighting (cut off your head if you wish) for us to assess your current state, because self assessments don't often tell...
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