An 8-month timeline provides a much safer and more sustainable pace of approximately 1.8 lbs per week. This allows for a more gradual reduction in calories and builds a foundation that prevents weight regain. 

1. Monthly Weight Loss Benchmarks

• Months 1–2: Rapid initial drop (likely 10–15 lbs) as your body adjusts to the new movement and reduced inflammation.
• Months 3–6: Steady state loss of 6–8 lbs per month.
• Months 7–8: Slowing but refining. Aim for 4–6 lbs per month to reach your 65 lb goal. 

2. Supernatural VR Training RoutineSupernatural VR is a high-calorie burner; at 265 lbs, you may burn up to 10–12 calories per minute during intense sessions. 

• Months 1–2: 3 days/week, 20-minute "Low" or "Medium" intensity sessions to build joint durability.
• Months 3–5: 4–5 days/week, 30–45 minute sessions. Mix "Flow" and "Boxing" to challenge different muscle groups.
• Months 6–8: 5 days/week, 45–60 minute "Pros" or "Hard" sessions. Focus on maximizing your range of motion—big swings and deep squats—to increase energy expenditure. 

3. Progressive Strength Plan (Push-Ups & Sit-Ups)

• Phase 1 (Months 1–3):
  • Incline Push-Ups: Hands on a kitchen counter or high table. Perform 3 sets of 8–12 reps.
  • Crunches or Dead Bugs: Instead of full sit-ups, focus on these to protect your lower back while building core strength.
• Phase 2 (Months 4–6):
  • Knee Push-Ups: Lower your incline (hands on a coffee table or couch) or move to the floor on your knees.
  • Modified Sit-Ups: 3 sets of 15 reps, keeping your feet anchored.
• Phase 3 (Months 7–8):
  • Full Push-Ups: Aim for as many "standard" reps as possible, then finish the set on your knees.
  • Full Sit-Ups: 3 sets of 20 reps.

4. Nutritional Strategy

• Calorie Target: Aim for 1,800–2,000 calories per day. This creates a sustainable 500–800 calorie deficit.
• Protein Goal: Aim for 150g–180g of protein daily to preserve muscle while losing fat.
• The 3-3-3 Rule: Consider 3 meals, 3 liters of water, and 3 miles of walking (or equivalent VR time) per week as a simplified structure.

For a 43-year-old male at 265 lbs, your estimated Basal Metabolic Rate (BMR) is approximately 2,150–2,250 calories per day—this is what your body burns just to stay alive at rest. To lose 65 lbs over 8 months (roughly 1.8 lbs per week), you need a daily calorie deficit of approximately 900 calories. 

1. Daily Calorie Target 

• Maintenance Calories (TDEE): Based on your age and weight, your Total Daily Energy Expenditure (TDEE) with light activity (VR 3–4 times a week) is about 2,800–3,000 calories.
• Weight Loss Goal: Aim for 1,900–2,100 calories per day.
  • Tip: Do not go below 1,800 calories without medical supervision, as it can trigger extreme hunger and muscle loss. 

2. Daily Protein Target High protein is critical to ensure the weight you lose is fat, not the muscle you need for those push-ups. 

• Optimal Range: Aim for 140g–185g of protein daily.
  • Calculation: For individuals with a high BMI, experts recommend 0.5g–0.7g of protein per pound of current body weight to spare lean mass.
  • Why: Protein is the most satiating nutrient, helping you feel full while in a calorie deficit. 

3. Sample Daily MacrosTo hit these targets, your daily food intake should look roughly like this:

• Protein (35%): 175g (700 cal) — Chicken, fish, Greek yogurt, lean beef.
• Fats (30%): 67g (600 cal) — Avocado, nuts, olive oil.
• Carbs (35%): 175g (700 cal) — Oats, sweet potatoes, vegetables, fruit.

4. Execution Plan

• Track: Use apps to log your meals for at least 2 weeks. This builds "calorie awareness".
• Re-adjust: Every 10 lbs you lose, your BMR will drop slightly. Re-calculate your needs every 2 months to avoid plateaus.
• Hydrate: Drink 3.5–4 liters of water daily. Your kidneys need extra water to process the high protein and metabolic waste from fat loss.