The simplest thing is to cut back by 500 calories a day from maintenance (usually 10-12 calories X Bodyweight) and incorporate whichever type of cardio you prefer for 3-5 days a week. Keep the protein high, carbs low to moderate, and don't take in any extra fat except that which apperas in the protein sources (except maybe some EFA's). Keep the foods clean, like chicken, lean beef, fish, oatmeal, yams, fibrous veggies, etc...Don't lose more than 1-2 lbs per week, or it may be muscle. If you aren't losing weight, drop some extra calories until you find your groove. Hope that help, I am sure the other fine patrons of the training site can give some awesome input as well.
Sounds like something I wouldve said
Cardio is very much an individual thing..your body type is going to dictate how much cardio you need to do. What works for some will not work for others. Some can get away with next to none and others have to do it up to 3 hours per day precontest.
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