what always has worked for me is the following.
- mix HIIT and moderate Cardio ..do both.
- eat 70-80 % of your carbs pre -work and post workout.
- I like high volume moderate -high reps but every 4 weeks or so i switch to low -moderate reps for a couple of weeks.
- do not include any fat burner until you cant lose bodyfat on your own..bust your ass for as long as you can then add the help= burners.
-2 gallons of water at least daily
- More solid food ,less shakes
- white ,lean proteins
-fish oil, olive oil ,nuts for healthy fats
- Measure and count EVERYTHING you eat. did i mention TO COUNT EVERY SINGLE THING.??????
- eat the same numbers of cals day in and out for a few weeks ..once you hit plateau make changes .
-when on low carbs ( I ,personally always have a high carb day every 4-5 days but only when extremelly lean)
- be consistent, it took all your Life to get that fat , do not expect to lose it all in months.
- Main thing is total calories consumed daily.
