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Anonymous File :-(, x)
Bodyweight X 10 - 500 = Daily caloric intake in order to lose weight.
40% cals from Protein, 30% cals from Fat, 30% cals from carbs.
45 mins. fasted cardio in the morning.
Lift weights. Squats, Cleans, Deadlifts, Benchpress - lift heavy. 5 sets with 5 reps per set in beginning. If you're new to weightlifting do compound exercises like those I listed above. Don't worry about isolation work. Do curls, skullcrushers, rows, etc. if you want to. Compound exercises are more important - you need the equipement though (i.e. squat rack).
Eat lots of chicken, fish, etc. Lean meats. Cottage cheese is good too. Watch your carb intake. Take vitamins and drink your whey protein shakes and take creatine. Don't drink alcohol - it will slow down your weight loss.
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