[Rufio]

For cardio, it's best to do it in the morning (before you eat) and at least according to what I've read on a few forums, HIIT is the best for fast fat loss without losing much muscle. Adonis and Alwaysbelieve1 have posted on it before.


Generally, it's best to eat 6 meals a day around 300-350 calories each. I'd recommend a diet consisting mainly of:


Egg whites (just get a spatula and pluck the yolks out of the pan)
Chicken
Tuna
Salmon
93% lean ground beef (you can eat stuff like spaghetti or burgers, but keep your portions for a meal small and try not to eat them within a few hours of bed time, since complex carbs take awhile to digest)
Apples
Brown rice
Fat free cottage cheese (has some sugar so it's best right after a workout)
Fat free milk or 1% milk (same as cottage cheese)
Broccoli


Of course on days you're lifting (if you lift), you should take in more calories and you can afford to eat more carbs and fat. Hell, you need them to build muscle. The main thing is avoiding most simple/high glycemic carbs (basically sugars and a few other things) and saurated fat, while taking in 190 grams of protein a day, along with about 100-130 carbs and 30-ish grams of fat. A 2000 calorie diet made up of that kind of food along with cardio should get the fat off quickly.


Try to drink a gallon of water a day too. It really helps since water doesn't contain any calories, but it takes calories to digest it. The more water you drink the more calories you're using up.