I want to cut, but I have no idea how to do that.
Please help me.
Week 1/Day 1: You weigh yourself on a scale. Everyday for the week track your caloric intake.
Week 2/Day: You weigh yourself on a scale. (when weighing yourself, you want to make sure it's always under the same conditions. i.e. first thing in the morning, wearing just underwear etc.)
You find the average daily calories you consumed over week 1. this is your baseline.
If your weight either stayed the same or increased from week 1 to week 2, then subtract 500 calories from your baseline. And that's your new daily target.
For example, you consumed on average 3500 calories per day over week 1. And your weight stayed the same between the two weeks. From now on, your daily target is 3000.
Example 2: you consumed on average 2800 calories per day over week 1. And your weight dropped 1.5 lbs between the two weeks. From now on, your daily target is 2800.
Every weekly weigh-in until the end of your cut, you evaluate and adjust your daily target based on the scale.
-If your weight increased or stayed the same, subtract 200-300 calories from your daily target.
-If you lost weight, you can continue using the same daily target for 1 more week.
And don't obsess over clean eating. If will drive you crazy.