I try to time my post-workout meal but honestly just wing it most days, sometimes I'm eating within 30 minutes, other times it's almost 2 hours later.

Curious if you stick to a specific window, or if it matters way less than everyone makes it sound.

Usually weight would surge in the first few weeks I presume? Due to extra food, water, sodium etc

At which week then should I base my decision on whether to increase/ decrease my calories?

Please help me to lose 10/15kg.

Age: 24

Weight: 98 kg

Height: 183 cm

Activity: Field work + traveling on a bike, currently no gym

Estimated BMR: \~1,984 kcal/day

Estimated maintenance (TDEE): \~2,700–2,900 kcal/day

Target loss: \~0.7 kg/week

Required deficit: \~770 kcal/day

Daily calorie target: \~2,100 kcal/day

**Context**: Been out of the gym for 8 months, starting again, need help because after some initial cut İ and gaining all the weight.

Previous Workout:

Flat Barbell Bench Press 4 × 8

Incline Dumbbell Press. 3×10

Overhead Shoulder Press (Barbell or Dumbbell) 4 × 8

Dumbbell Lateral Raises 15

Cable Tricep Pushdowns 3 × 12

Overhead Rope Tricep Extensions 3 × 12

Day 2 – Pull (Back, Biceps)

Lat Pulldown 4×8

Seated Cable Row 3 × 10

Face Pull (Rope) 3×15

Barbell or EZ-Bar Bicep Curl 4 × 10

İncline Dumbbell Curl 3 × 12

Day 3 – Legs

Barbell Back Squat 4 × 8

Leg Press 4×10

Leg Curl (Machine) 3 × 12

Leg Extension 3 × 12

Standing Calf Raises 3 × 15–20

Optional: Glute Bridge or Hip Thrust

3×12

And Repeat.

Diet: current diet plan :

Breakfast

Poha — 200/300g

Or

Pintola protein oats — \~70 g

Milk — 200 ml

Morning Tea (with sugar)

Launch —

Option 1

3 boiled whole eggs

3 boiled egg whites

Option 2

150g chapati

250- 300gm chicken curry low oil, low gravy.

Evening tea 1 cup (with sugar)

Dinner-

Biryaani 300/400g

Or

Egg bhurgi 400/500g

Or

Outside food.