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Meal prep. Meal prep. Meal prep. It's the secret.
When you're in total control of what you eat, the fat will start melting off. Of course, you should know your BMR before you do anything.
I don't do anything too elaborate for my meal prep...I keep it simple and it takes me about 90 minutes every Sunday. Each meal consists of:
1. a protein source. Either 4 ounces of pork loin, turkey, chicken or cod. I put all of the meat in a big broil pan and use the convection feature of my oven to cook it to just shy of being done. That way it can cook the rest of the way when microwaving from the fridge later.
2. A carb. Either a half cup of mashed sweet potatoes, regular potatoes or white rice. Rice is easy to make. Sweet potatoes are 45 minutes in the oven. For mashed potatoes I buy the pre-made packs for 3 bucks and gives 5 servings.
3. a vegetable. A half cup of steamed broccoli, cauliflower or spinach. I use "steam in bag" microwave bag vegetables. About $1.79 per bag and gives about 5 servings.
Put the protein, carb and veggie in sealed meal containers and stick half in the fridge, half in the freezer. I make about 13 or 14 meals so I have at least 2 per day because breakfast is a wild card....usually pancakes. Also I get Wendy's once per week.
I've maintained a six pack for the last 3 years even when I'm bulking. Actually, the visibility of my abs is what dictates how much I eat. If they start getting blurry, then I know it's time to take a step back and lose some fat. So I'm at a point where I'm not counting calories as much. It's more instinctual. I wouldn't recommend that for a beginner meal prepper.
It's not rocket science. Steadily take in less than energy what you burn for an extended period and the fat can't stay over your abs. Don't think that exercising like crazy and eating whatever you want will get any results. That's not sustainable.
Diet is twice as important as exercise if the goal is losing fat.
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