try to do cardio first thing in the am on an empty stomach, or as 2nd best AFTER your weight training when you are in a glycogen depleted state. DO NOT do high intensity cardio. with your weight training ALWAYS try to lift heavy, remember heavy is relative, you still want to use good form shooting for 8-12 reps/set. always do some warmup sets, use high intensity for weight training. work all muscle groups sample: tuesday-chest/biceps wednesday-back/calves saturday-shoulders/triceps sunday-legs(quads+hams+calves). do abs 3xweek at beginning of workout. do max 10 sets for small muscle groups and max 12-15 for larger muscle groups.
diet. if you want to lose fat quick then do 4 weeks of almost no carbs lots of red meat, fish, eggs, poultry, and fibrous veggies like broccoli, green beans etc. put a tablespoon of olive oil in your veggies, this will help with energy levels. invest in some good quality protein powder, good quality pre-workout drink like NO explode or superpump250. have 2 cheat meals a week like on friday and saturday so you can go out with friends and not be a downer. this will mix up your metabolism so that the diet will maintain its efficiency.
after 4 weeks then go to a more moderate diet for 3 weeks but try to keep away from too many carbs and try to keep simple carbs to a very min.
remember a moderate fat intake is good for you, fat IS NOT an enemy, processed carbs are! please do not cut your fat intake (unless its from crap sources) it is a huge mistake that too many uneducated people take. fat does not make you fat, eating food with cholesterol does not increase your cholesterol, too much potatoes, white rice, bread, soda, junk food, is what makes people fat.
