Unless you're trying to make weight for some kind of competition, stop trying to lose weight, and start working on improving your body composition.
That means working out, building lean muscle, and eating well. At a minimum, get started on bodyweight squats, pushups, and pullups.
Calculate your TDEE to figure out your caloric needs. Focus on macros if you want. Nothing wrong with intermittent fasting, in fact I rather enjoy it. But there's no reason at all to drink 3 gallons of water. That's way too much. Stop it.
The link below is an old copy of my training spreadsheet. I don't need it anymore, but it might be helpful for getting your TDEE and setting up a routine.
Unless you're trying to make weight for some kind of competition, stop trying to lose weight, and start working on improving your body composition.
That means working out, building lean muscle, and eating well. At a minimum, get started on bodyweight squats, pushups, and pullups.
Calculate your TDEE to figure out your caloric needs. Focus on macros if you want. Nothing wrong with intermittent fasting, in fact I rather enjoy it. But there's no reason at all to drink 3 gallons of water. That's way too much. Stop it.
The link below is an old copy of my training spreadsheet. I don't need it anymore, but it might be helpful for getting your TDEE and setting up a routine.
[POAL version of my training spreadsheet](https://docs.google.com/spreadsheets/d/1LbymurmjUNcA9YVlIEPdbwhyXO61qN1tHCnanwG4VKc/copy)
(post is archived)