re: Any baw took drastic measures to lose that gut

quote:

---

Eat 150 grams protein per day.

---

Minimum.

Also work in fiber 35g per day.

quote:

---

Eat 2200 calories a day. Log your food on paper or app.
Try to walk several days a week.
Lift weights 4+ days per week.
Drink a good bit of water.

---

This, and personally I lean away from the IF, Keto, and cheat day diets. They absolutely work for some, but by and large they tend to yo-yo vs adopting more protein, fiber, and movement. You can have "bad" foods, just be sure to track it and the macros and don't over-indulge. When you do over-indulge (you will) just up the water and fiber and work your way back. As others have said though alcohol is your worst enemy with the empty calories and bloating.

If you have a typical South Louisiana male diet then you will see progress in 4-6 weeks, probably sooner. Even if it's just belt notches. Typically it's 4 weeks to see it on the scale, 6 weeks before you notice the changes, and 10 weeks before other people notice.