This is what will work best for me. You do what works for you.
Fat loss phase
- Minimum 300-calorie deficit, starting at 1,800 calories.
- Minimum 16:8 fast.
- Aim for OMAD on weekends as possible.
- Integrate exercise as possible to raise TDEE.
- Increase protein intake.
- Change snacking habits.
- Aim for 10,000 steps daily.
- Introduce impovements to diet over time, and not all at once.
- Follow up with maintence phase.
Maintenance phase
- Continue fasting
- Slowly lower calorie deficit
- TBD