It’s not an overnight thing .... it’s gotta be a lifestyle change if u really want an IMPRESSIVE physique... most of these people u see running to the gym in April, hoping they’ll be in prime shape by May are just shytting themselves... they’ll make progress and get some results sure..... but hardly any of them are gonna build an IMPRESSIVE physique or turn heads after only a month or two.
With that being said, start now with a RECOMPT.... keep your daily calories around 2,000.... if u go lower than that u will lose weight but you’ll probably lose a lot of muscle especially if you’re doing a lot of cardio..... so stay around 1700-2000 calories.... if u go above that then do MORE cardio.... on days u hit the weights get your healthy carbohydrates and fats in.... on days they youre only doing cardio, do a low carb diet.... this is called CARB CYCLING....
as far as resistance training goes, have two days a week where u lift light but a lot of reps (5 X 10 or 4 X 15) and have one day for strictly calisthenics (pushups, dips, tricepp dips, pull-ups, planks etc.) But do a lot of them. Have one day a week where u lift as heavy as u can with low reps (5x5 or 3X8)
Add your cardio in 3 days a week... but no more than 4... watch your diet. Drink a gallon of water a day, take a zinc and D3 supplement to keep your testosterone up and give it at least 6-12 weeks and I GUARANTEE you’ll be a happy camper... hope this helps Lil buddy