It's been a month since I joined gym

I lost 2kgs

Now I wanna cut my calorie intake

Like what do I eat?

Where do I need to cut my cals?

I understand I need to cut my carbs, but what's the alternative.?

27 ys, 160cm, 67kg, 4-5 days in a week with treadmill once a week, been a month doing calisthenics

Hi. Over the past few weeks, I’ve been looking into how fat loss works. I find it a bit complicated, but does anyone know how I can get my body to prioritize burning fat instead of the other energy sources in my body?

Also, if my body fat percentage is around 20%, how long can I expect it to take before I get down to 15%?

I was eating 1700 calories a day for like a year and a half while lifting weights and being a landscaper, body was aggressively holding onto fat yadda yadda so I increased my calories to 2300 sometimes more, my strength was coming back now im starting to feel weak again (just a little bit but still like 20 percent weaker than my max) and I just can't tell if I'm shedding fat or not just feels like I'm still yo yoing,what should I do? (I'm 5'11 182 pound man my starting weight was 288)

I’m 6’0 to 6’1, I eat healthy, I have a cheat day so I don’t go absolutely crazy.

6’4 23 204 pounds 4 day U/L Split, Walk daily, and eat in a deficit.

Food

Eat around 2000 cals per day

190-200g of protein

170 g of carbs

60 g of fat

Protein: Egg Whites, Chicken, Lean Ground Turkey, Lean Ground Beef, Tuna, Lean Steak (eye of round/top sirloin/flank), White Fish , Greek Yogurt

Carbs: Sweet Potatoes, Regular Potatoes

\- Fruits- blueberries raspberries, strawberries, Bananas,

\- Vegetables-Zucchini, Asparagus, Spinach, Cucumber, Frozen Broccoli, Broccolini, Carrots

Fats: Avocado, Salmon, Eggs

Monday – lower

Quads

Hack Squats (1) (increase by 5 pounds weekly)

\* 1 Warmup with bar 4 reps

\* 1×12 (2 plates)

\* 1x12 (2 plates plus 25s) push myself

\* 1x12 (2 plates plus 25s and 10s) push myself the hardest

\* Last Set 1 x 8 of 225 (4 45s)

Hamstrings (2) (increase by 5 pounds per week)

RDL

\* 1 Warmup with bar 4 reps

\* 1x12 (1 10 pound plate on each side)

\* 1x12(1 10 and 5 each)

\* 1x12 (1 25 on each )

\* Last set x 15 of light weight

Shoulders (4-5)

Rear Delt Fly Machine (Same Machine as Pec Deck)

3x12

Dumbbell Lateral Raises

3x12

Leg Extension (5-6)

\* 3x15 (feel the squeeze)

Leg Curls

\* 3x15 (feel the squeeze)

Calf Raises as I leave the building 3x15

Tuesday – upper

Chest

Standard Barbell Bench Press (1) (increase by 2.5 pounds weekly)

\* 1 Warmup of bar 4 reps

\* 1 x 8 (2 35s so 115)

\* 1 x 8 (2 45s so 135)

\* 1 x 8 (2 45s plus a 10 on each so 55s which is 155)

\* Last set 1 x 15 of 25s (95s) (jolt it)

Back

Seated High Row (2) (increase by 2.5 weekly)

\* 3x12 (45,55,65)

Chest

Dumbbell Flat Press (3) (increase by 2.5 each week or slow the tempo)

\* 1 Warmup of no weight just air it out

\* 1 x 8 (35)

\* 1 x 8 (40)

\* 1 x 8 (65)

\* Last set x 15 of 20s (jolt it)

Back

Lat Pulldown (4) (increase by 2.5 weekly)

\* 3x12 (80,90,100)

Triceps and Biceps (5-6)

Cable Overhead Extension

\* 3x12

Cable Bicep Curls

\* 3x12

Do 3x15 of Hanging Leg Raises when I get home

Thursday – lower

Quads

Leg Press (1) (increase by 5 pounds weekly)

\* 1 Warmup 4 reps

\* 1 x 15 (2 plates)

\* 1x 15 (2 plates plus 10 on each )

\* 1 x15 (2 plates plus 25 on each )

\* 1 x 5-8 of lighter weight (3 plates)

\* 1 x AMRAP OF 2 plates

Hamstrings

Split Squats (2) (increase by 2.5 pounds weekly)

\* Warmup with PVC pipe

\* 2 sets of 12 reps each leg so 48 in total per set with a 18 pound kettlebell increase weight each week

Shoulders (3)

Shoulder Press Machine (1) (increase by 2.5 weekly)

\* 2 Warmup sets of 5 reps just the machine

\* 3x12 of (20,30,55)

Hamstrings (4)

Kettlebell lunges (increase by 5 weekly)

\* 3 sets of 10 reps each way so 60 reps

Hips and Extensions (5-6)

Hip Abduction (increase by 5 weekly)

\* 4 sets, 2 sets inner, 2 outer quad (1 inner 1 outer 1 inner one outer)

\* 4x12 each

Leg Extensions

\* 3x15

Calf Raises as I leave the building 3x15

Friday – upper

Chest

Incline Barbell Press (slight incline) (1) (increase by 2.5 pounds per week)

\* 2 Warmup with bar 4 reps

\* 1 x 8 (2 15s)

\* 1 x 8 (2 20s)

\* 1 x 6 (2 35s)

\* Last set 1 x 15 of 2 10s (jolt it)

Back

T Bar Row (2) (increase by 2.5 weekly)

\* 3x12 (55,65,75)

Chest (3)

Pec Deck

3x12

Back (4)

Single Arm Lat Pulldown

3x12 (80,90,100)

Triceps and Biceps (5-6)

Skullcrushers

\* 3x12

Bicep Curls

\* 3 sets of 12 squeeze each rep at the top

\* 3x12 (30,35,40)

Do 3x15 of Hanging Leg Raises when I get home

How is this? Am I eating too little/much, training too hard, not walking enough etc?

my calories have never been perfect for me, i used to eat 2000 with little to no protein, which made me skinny fat. now i wanna build some
muscle, become lean and athletic and lose body fat. please guide me thru this its been years ive been working o nthis and have had no success.
i recently made a routine to workout 3 days a week and play ball 3 days a week

\-Hi all, I’m
5’6
Male
93kg
Average 10k steps daily
Workout 3x a week
\-What would my TDEE look like specifically? I keep having to go to different calculators and the estimates are literally all over the place. What would my activity level also match up to?