>>77108964
Caloric deficit
Enough protein and lifting to maintain muscle mass.
Not ruining your sleep or hormones with exercise that exceeds the demands of that diet.

>>77108998
it really is this simple, and is also detailed in the fucking sticky but no one has the dedication to truly stick with it, let alone get there at all.

you don't even have to lift that heavy. you just have to lift enough that you maintain a certain amount of muscle over fat for whatever weight you're trying to aim for.

for most people they don't realize that looking big actually requires you to be way less heavy than they think.

Eat less
if you want to eat, always make sure it's high in protein, because it's the best for satiety.