If you're already active and in decent cardiovascular shape, then diet is the best thing. It really depends on your goals. I went from 265 to 205 in about 5 months and still looked like a pudgy fat kid after dropping 60lb's. Then I started lifting hard and lost another 25lbs but totally reshaped my physique. Now, I'm just trying to lean out like a mofo to hit 5% BF. if you just want to drop poundage, DIET is the only way to go. If you want to reshape your body, DIET/WEIGHTS/CARDIO is the only way.

CKD

I agree. Try the Keto diet bro. Ull melt that fat rite off. (and some muscle)

The best method to lose weight is simply CUTTING THE CALORIES. That is the only way you'll lose fat and keep most of your muscle. All these fad diets are a waste of time. Atkins for example is a joke.

First thing you need to do is find your maintanance calories. Use this:

Method II - This is a method that calculates your basal metabolic rate, based on your height, weight and age. You expend energy no matter what you are doing, even when sleeping. Thus your Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day - that's my kind of day!

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR

Lets take a 200 pound male who is 22 and is 5-10.

67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986

Next you need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.

1.2-1.3 = Very Light

1.5 for Moderate -

1.6-1.7 for Heavy -

1.8-2.1 for Insanely Rigorous -

If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.


Next keep track of everything you eat preferably on a site such as fitday.com. It will track all your calories for the day so there is no guesswork needed. By cutting calories by as little as 100 calories below your maintanace you will definately lose fat.

Shit if thats the case then 3,188cal is my maintnance, now I know for a fact that if I ate 3,188cal ED I will get fat