Thanks. But when you lose weight, isn’t like a third of it muslce. That’s the thing, I dont wanna lose any muscle. And what do you mean by clean up your diet?
Don’t think about losing weight, think about giving your body the best fuel (food) possible and doing cardio to strip the fat away.
The most generic example of a clean diet I can think of:
5-6 meals a day, evenly spaced out, making sure to eat breakfast. Pleny of water. Avoid sugary and fatty/fried foods.
Get 30-40 grams of protein in per meal (more if you crave it) from lean sources (egg whites, chicken breast, tuna fish, some salmon and lean red meat, protein powder).
The rest of your meals should be comprised of healthy carbs (sweet potatoes, brown rice, oatmeal, whole grain breads, veggies) and healthy fats (small amounts of olive oil, nuts/seeds, flax/fish oil, avocado’s).
Drop the fats in your post-workout meal, and try to keep fruit to post-workout or to a small amount with your other meals.
Try to eat a post-workout meal within 30 minutes of working out and try to time your workouts so that you will be hungry upon finishing a workout.
I like to eat 60-90 minutes before a workout, workout for an hour and then eat my food.
My breakfast this morning: a dozen egg whites, a large sweet potato, an apple and a small handful of almonds. Very typical of a healthy breakfast, but the portions and macronutrients (fats, proteins and carbs are macro’s) are adjusted to your hunger levels. If I was craving protein after breakfast this morning I might add a scoop of protein powder with water and drink it.
As for your first question about losing weight, it completely varies. If you eat well, then fat loss and muscle retention will be maximized.