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Anonymous
A couple of months ago, I was about 262, and I'm 5'10". I have relatively the same body type as you, I'm suspecting. Right now, I'm probably about 240 and still getting rid of fat while getting stronger. I have always been a decent lifter. I can go for over a year without lifting and then squat 225 for 10's without a problem.
I lift three days a week. But I do cardio like 5 or 6 times a week. 3 of those times, I do a lighter, longer cardio for about 45-50 minutes to help burn fat (60% of VO2 max is optimal fat burning, look it up). The other 2-3 times, I do a more intense run or cardio workout for about 25-30 minutes where I try to beat my last time/distance.
I keep my diet between 2000-2500 calories. I eat a lot of leat meat, nuts, dried and fresh fruit, and whole grains. I still have a small piece of chocolate or something everyday, but I keep the portion size a whole lot smaller than I used to.
When I hit my target weight (about 210), I will probably lighten the cardio to only 3 days a week, but still lift 3 days. I'm guessing I'll be about 15% body fat at that weight with a 33" waist (for me, it takes ~6 pounds of fat to reduce my waist 1").
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