The very first thing you need to get straight to lose fat is making sure you’re taking in an appropriate amount of calories. In GENERAL pretty safe bet is somewhere around ten calories per pound of body weight. This will definitely be classified as a lower calorie diet, but it will get the results coming. Some people may be able to get lean around 11-12 calories per pound, but usually these are those who have more active lifestyles and aren’t sitting as much during the day.
You need to set your protein intake. Ideally you should be taking in 1.5 grams per pound of body weight to really ensure you don’t lose any lean muscle mass. How many meals you want to divide the protein up into is your decision. I’d advise somewhere between four and six, but some of you may prefer three meals a day, which is fine provided you’re meeting your daily calorie and protein needs. Also be sure you’re having at least 20 grams of protein before training and 20 grams after. this is to help with the recovery process and prevent muscle mass loss.
What you will do is take your weight and divide it in half. This is how many grams of carbohydrates you’re going to have around the workout, with half coming before and half coming after. So for example, if you weigh 140 pounds, this is 70 grams total, with 35 before and 35 after. You can have vegetables throughout the day according to your hunger levels. Typically you don’t have to track these too much provided you’re staying away from the ones that are most starchy such as carrots, corn, and peas.
While fat will be limited too, small amounts are important for proper functioning and to prevent you from becoming overly ravenous. To get your fat intake for the day, multiply your body weight by 0.2 and that’s how many grams you should aim to get. Spread this out between your meals (apart from the pre/post workout meals). So, if you’re looking to take your fat loss to the next level, calculate out your diet so you can be sure you’re doing the right thing. Taking a guess and test approach in terms of your calorie intake is much more likely to lead to a lack of results.