1. read/save the guide
2. learn about calories, weigh yourself every morning, count your calories every day
3. choose whether you want to get stronger or better at endurance/cardio, or both
4. think about your goals, what you want to achieve, and why
Taking all your questions as usual.
Reminder that the email I used to provide doesn't allow me to respond, I am not ignoring you, I just can't respond.
How to lose/gain weight.
Reminder: a calorie is a unit of measure for energy, it's not literally thing that exists in the food you eat, it's a measure of the energy in the food you eat.
Any extra energy your body is given will be stored as fat in your body. "Extra" here means "more than your body needs for a day".
The fat in your body is exclusively extra energy, it's not just the fat you eat, at all, it's anything. Eat too many apples one day, and the extra energy obtained from apples will be turned to fat all the same. The fat you eat provides energy, and if there's too much of it, it is then turned into body fat.
>weigh yourself every morning
This isn't really necessary, and may be detrimental. Weight can vary quite a bit from day to day, regardless of how many calories you had the day before. So weighing yourself every day doesn't really offer useful feedback on how your doing. Plus it can be discouraging to see that you ate fewer calories than you burned the day before, but still gained weight.
>This isn't really necessary, and may be detrimental. Weight can vary quite a bit from day to day,
That's why I recommend doing it daily. That way you see how much it fluctuates.
Suppose you weigh yourself only on Saturdays, knowing it can move by a whole kilo from a day to the next, weigh on the wrong day might make a bigger difference than you know. If you've tried hard for a week, and see no results for it, that may be discouraging too.
Seeing weightgain a little, if anything, keeps you on your toes and reminds you to make an effort, or at least not to rest on your laurels.
Both approaches have their good and bad.
I guess I look at it like I look at the stock market. There's not much point to checking it constantly, because the random fluctuations aren't meaningful, only the long-term trends.
I tend to weigh myself on two consecutive days each week and take the average.