I'm not an expert myself, but a kid that himself was a fat ass once. Wella ctually last year about this time I was 200lbs. 6'0. 31%bf. Yeah it was horrible, I only could bench like 150-160 area and y eah I was a tub, over the last year with a gym membership I've acquired this knowledge.
Now I'm like 150lbs, 6'0 and have 10-12% bf depending on my water content for the week or whatnot.
My eating habits are as followed to maintain my not so fat ass.
-Chicken, tons of it. Only grilled or sauteed.
-Whole grains of some kinds.
-Fruits.
-Lean Red meat
-Fish.
-Veggies of some kinds.
And I use atleast 2 protein shakes a day. I don't eat that much carbs, but I'm not into the ckd diet fad(ciclynic ketosis diet, aka atkins.)
I lift hard 3-5 days a week,a nd run atleast 2-3x at no less then 5 miles. I have horrible genetics, I mean horrible, long arms, narrow shoulder, long neck, big hips, chicken legs, etc, yet my build is starting to shapen over time.
I do push/pull workouts pretty much. One day is push, other day is pull, so you can have time to rebuild but be able to work back to back.
If anyone tells you lifting will make you bulk, they are fucking stupid. Lifting burns a lot more calories then running, and can reduce mass if you mix up the repitions over time, like one day 4x15 with lighter weight and one day 6x6 with heavier, etc. I do everything from dead lifts, to one arm preacher curls and it makes the world of difference, but remember, if you suck at something, that means you have to work at it a lot more.
My biggest thing is body weight workouts. Aka, pull ups, dips, leg lifts, etc.
I hope this stuff helps.
