So /fit/ through dieting and exercise, I went from 123 kg to

>>38938915
quinoa instead of rice.

If I were you I'd do some beginner routine while cutting. If you don't have much muscle then weighing about 75-80kg will make you pretty lean.

After that I'd go onto an intermediate program and slowly bulk for a couple of years, not letting yourself get too fat again

Chicken,rice,brocolli + some mono fats would be good for cutting if its below your maintenance and youre steadily losing weight.

>>38938915
sure

5x5 is great. but if its your first time touchin a dumbell, start with 15 reps at least, to learn the mind muscle connection. sign to a gym and get a regular split routine from coaches. dont beat yourself up in the gym. dont do cardio. 1,5 hour a day at most. keep doin this for a month, get used to weights and drop the reps to 8 gradually, from 15. do gym at least 3 days a week, at most 6. for diet; any vegetable, not just broccoli. lots of vegetables and lean proteins. google scooby calculator and calculate your daily caloric need. buy a food scale and hit your daily caloric target with vegies and proteins. eat at least 200gr of proteins a day. dont use any powder or supplements etc. thats all for now. from there you can start lifting heavier and do 5 to 8 reps, workout more intense, eat more and bulk up with time. also learn to static stretch properly and do it everyday for an hour for your whole body, if you are in this game seriously and wanna keep liftin injury free and heavier.

>>38938969
little muscle + weighing 75 at 195 is skinnyfat

>>38939026
Depends how little muscle he has, he was carrying 123kg around everywhere so hes probably not completely auschwitz mode under all the lard.

What I meant by my post was that he should cut until he is lean which will probably be around 75-80kg but it could be lower who knows

>>38939014
This. Jumping straight into heavy sets without any experience might not be good unless you have a good coach. At higher reps you can get yourself used to 'feeling' which exercise works which muscle. After you're used to it jump into any decent beginner routine and keep at it. Watch a lot of YouTube videos on form
Record your lifts and compare.
Best of luck OP.

>>38939055
Yeah alright.

>>38938915

>tfw no sami gf

Forgot to add, /fit/ mostly don't recommend 5x5 because you'll stall way earlier. 3x5 ensures a steadier progression which is the goal of any beginner program. Start slow OP. Just force yourself to get to the gym x3 a week. The hardest part for me was always convincing myself to get in the car and get to the gym. But once I'm there I don't wanna leave

OP here

I have pretty good muscles because aside from being fat, I also work a physically intensive job, carrying metal bars around. I have big shoulders and a tough core/back+abs
I also do biking and have long rides a few days a week. My fat has always been because of shitty diet, not lack of exercise. Hell, I used to eat a whole bread a day easily, 10+ apples, things like that. I was a beast back in the day.
So is it a good plan to cut down to 75-80 kg, then start slowly bulking?

Also, the most important question I suppose. When will I get rid of love handles and moobs? At 103 kg I'm obviously still fat, but I still want to know I'll finally be able to wear a shirt without feeling bad about my body.
Is 90-ish kg my goal in terms of "normal" looks?

>>38938915
Mix quinoa with brown rice.

>>38939414

Hey dude. I am nearly your height at 193cm and started at just under 90 kilograms when I began my FIT JOURNEY(c). At 83 now and 4 months into lifting. Still got some love handles around the sides and back and a little breast flap, but getting leaner. If your goal is 80, I reckon you'd see some abs at that stage and little to no love handles. I am hoping to get to that weight at the beginning of November, so I can let you know if that is a good weight for definition.
Peace

>>38940057
Hey, good to see I'm on the right way towards having a good body. I have until last year to train my ass off because I want to apply for sports university, specialising in kinesiotherapy.

This year I want to get to 85 kg, probably even 80 kg if I manage to ignore Christmas bulk. Then after 80 it'll be a slow, steady bulk that'll hopefully give me the body that I wished for.

We're all gonna make it, now I believe.