Just eat 0 for 3 months. Then start lifting with a full diet.

if you're that overweight I would go into an even greater deficit, honestly. you could easily go to 1kcal deficit.

700 is okay for gradual weight loss though. Don't lift too heavy or you'll injure yourself.

>>36830973
Yes. Lifting isn't your biggest concern here. Sticking to that deficit is.

>>36831032
>>36831039

What's the optimal gains/loss ratio DESU desu?

>>36830973
try 2000 cals a day.. it possible, just get creative! get enough protein and train hard bro! good luck!

>>36830973
I can lift for a week on a 1000+ calorie deficit, refeed at maintenance over the course of 2-3 days (clean eating on deficit, on refeed only track calories) and steadily lose 2-3lbs a week of fat. So can you. My strength goes down but that's normal on a cut (5RM becomes 1RM)

I've done 300 lbs to 150 and 240 lbs to 160 before at 5'6 while lifting and jogging 30 mins a day on about 1500 cals w/keto. Loss was consistently between 2 and 2.5 lbs per week.

>>36831133
To clarify, that deficit puts me at 1800, I use intermittent fasting to feel full, and I've gone as low as 1500 to get down to weight for a boxing match before

Easily workable

Just have 70% of cals before gym

>>36831131
What macros then? 50 protein 25/25 the rest?

>>36831172
just the typical - broscience - 1 gram protein per lb bodyweight will do it, dont care so much about fat or carbs and dont overcomplicate things! maintain 2000 cals a day, train hard and you will look better soon, trust me! :)