5’9 - was 220 now 190. Worked out for many years but was reading the wrong info. (BB magazines and bullshit diet info)
Stopped thinking cardio and started adding weight to the bar. Some cardio on off days but that was more as something to do rather than to ‘get in shape.’
Read Waterbury first and that worked really well for 9 months. Still always adding weight and decreasing rest intervals. Read Cressey next and my training IQ went up. (I neglected my posterior chain for years!) Still more weight - started eating clean and adding a little more cardio.
Moral to the story. While watching my diet the more weight I lift the leaner I get. Cardio has very little to do with the body transformation I have gone through.
BTW - initally I got down to 178 pounds and started to increase my calories and protein intake because my back was lagging. Still adding weight to the bar I have put on close to 12 pounds of muscle while keeping my BF% below 12%. I am just under 10% right now.
Lots of fiber, very few processed carbs, fish oil, and good fats. My calorie intake was between 2500-3000 cals a day more or less.
Frequency should be your greatest concern. 6 days a week for less than an hour will do more for you right now than 3 days a week. Intensity is key - that is what I think made the biggest difference to me.