K.I.S.S..............Cut carbs to between 40-60 grams a day. Keep the calories up to with-in the 3,5000 range. Get a carb cheat sheet/book. Select marble roast, steak, bacon, ham and regular hamburger. You want a certain level of animal fat in the diet. Add the usually fish and chicken. Flaxseed, Omega, Wheat germ, Safflower oils can be included. Some may think that all fats make you fat...incorrect. Most people will be eating much more than normal on this style diet. Drink lots of water through the day.
The main idea is to lose the body fat and keep the muscle mass as best you can. Restricting calories, in the long run, may force the body to use muscle tissue as a energy sources. That is called muscle wasting. Also, combined with too much endless cardio aid in that muscle loss. Too many BB'ers look like skinned rabbits getting ready for a show after doing the low restrictive calorie thing & cardio overkill. With a low carb intake, and the calories in a somewhat normal range, the body will call upon it's own body fat as an engery source. Which you want. May also find that 15 lbs you do not want is long gone with-in a month.
If you desire a more logical approach to cardo that follow an interval style workout like the Tabata protocol. Lots of different form of interval training, just do a search. Good Luck.
