A life time of sport (athletics, skiing, trekking), now 45 and the past year no active at all. (Italian) food lover and great cook, you make the maths -> I found myself in December in a pitiful state. Well over 20% of body fat, never in my life. So I decided to start a new diet + training in gym followed by a PT the first 3 months. Good results, but then again I left it and although I didn't push much on junk food and booze the effect showed up and then again, even if I kept training, the body fat set around 19%. So about 3 weeks ago I decided to try some serious diet, following the basics of the one I got from my PT but adding know how by studying online. Now I set my weekly diet 3500kcal under my average need, and I keep training 3 times per week, at the moment it is mainly strength, i.e. high intensity but not much volume. I also try to put one cardio session per week, or if not possible I put some circuit at the end of the lightest sessions.
At the end of the 2nd week it is hard to tell if I got better, although in theory I should have burnt almost 800 grams of fat the weight hasn't changed much, but it is hard to tell due to hidration changes and possible muscle growth. I really hope I will be surprised by the end of July, or that will demotivate me.