Me: I weigh 220 kg, and bench press is only 70 kg. Later, I insisted on jogging for about 30 minutes every day for 4 kilometers (first warming up), and gradually increased to about 50 minutes and 6 kilometers every day. After running, I mainly use bench press, hard pull and equipment to make my body stronger and not rebound. After one year, the body weight 180 kg, bench press reached 120kg. I feel quite effective, so I must not eat too much.

My college classmate: 200 kg, 10 km every day, extremely dieting, started to lose weight last semester in my senior year, and when I graduated, it was 140 kg, but I was a little sallow and emaciated.

I suggest you run every day and stick to it. Your meat is loose and the effect will be good.