No idea what im doing

[Rockenheim]

Hello, im going to the gym tonight for the first time in a long time. Pre covid i put in a real effort trying to loose weight as i've been the "fat guy" since i was a kid. When i first started out i started at 132kg and kept it consistent for almost six months and got down to 97kg then covid hit. Home school made me lazy and i had no gym to go to anymore because of covid, after graduating home school turned into home office and with no gym to go to i lost motivation and ended up where im now at 124kg. Im going to the gym tonight, but in term of a fitness lifestyle i have no knowlegde about what to eat or how to train, when i went to the gym pre covid i just did whatever but nothing planned and the reason i lost weight was 100% of what i ate, or dint eat as i straved myself down to 97kg. If someone got any tips i'd love to hear them and hopefully ill get back in a good routine. Thanks beforehand i guess. plz help

says age:52 but im 23, no idea how that happend.

[xsquid99]

Start here: https://forum.bodybuilding.com/showt...hp?t=165843261

You will need to do the following:

1. A moderate calorie deficit (losing 1-2 pounds per week)
2. Keep protein intake up (at least 0.8g per pound of bodyweight daily)
3. Lift on a proven strength training program
4. Try to get in 2-3 sessions of heart-healthy cardio per week (20-30 minutes)

Ignore anyone who tries to make it more complicated than what I just wrote above.

[Empress2022]

Xsquid99,
I like how you broke it down for the person who posted. Thank you for the info. Would you mind answering 2 questions:

1) What kind of protein do you recommend to start a weight loss program?

2) Are supplements necessary?

I’m a 47 year old female, 75 pounds overweight, addicted to food. Ready to change. Need help.

Thank you.

— Rachel