Read this article: https://moreplatesmoredates.com/get-shr ... beginners/
b) Also comes from the goodlookingloser ecosystem
c) Is an emerging big-name fitness youtuber/influencer
d) Has a reputation as one of the most well-educated and science-based dudes in the whole fitness community.
I'd rather listen to him than the advice of some stranger in an internet forum telling you to eat as much as you can in 15' and then nothing else.
Derek literally recommends the exact opposite approach, namely taking it slow and steady.
For various reasons:
a) No, muscle loss IS NOT THE SAME whether you cut at a 1.000 kcal deficit or 3.000 kcal deficit. Like come on dude.
b) You cannot recommend this to a 47 y.o. fat fitness newb and expect it to work, even if it were a good idea for young folks with fitness experience (which it isn't). That's why being jacked =/= being a trainer. A trainer needs to make informed decisions based on his client's baseline and make informed recommendations based on that.
c) Metabolic slowdown is real and it will hit said 47 y.o. fat fitness newb like a ton of bricks if he tries this crap. Especially since he doesn't even know his hormonal baseline.
My recommendations to @Mat_N_Yorks are the following, take them or leave them.
1) Read the article and follow its advice.
2) Definitely get your hormones tested. Especially at your age it can't be too difficult to get a comprehensive male hormonal panel from your GP. Just complain to him about fatigue and crap and you ought to get it.
Hell, I wanted to know my hormonal baseline last year as a 22 y.o., complained to my GP of fatigue and got it without much questioning.
It was even covered by my insurance except for total T, free T and DHT (because I'm so young), which I had to pay 40 euros for.
A few markers to look out for are: total test, free test, estradiol, LH, FSH, SHBG, progesterone, DHT, thyroid hormones.
3) Intermittent fasting does work and I like it a lot for cutting but not as extreme as @l0vebone recommends.
Especially not as a beginner. You can start with a 16:8 IF protocol with 3 meals.
You eat between 14 and 22.
Lunch at 14. Only meat and vegetables or salad.
Snack (fruit salad and small sweet, like a bit of dark chocolate or an oatmeal) at 18.
Dinner at 22. Meat, vegetables and your savory carbs (potatoes and sweet potatoes are best for cutting: 20-25g of carbs per 100g compared to say rice at 70g. Plus potatoes are much more filling too.)
The above is a very simple and sustainable plan that will 100% produce results for you if you stick to it.