You only have to follow three simple rules:
– Workout 3 times a week with weights.
– Eat 1g protein / lb lean body mass.
– Reduce calories to lose 1-2 lbs / week.
Calculated this means between 4000 and 8000 calories deficit per week. Which is between 600 and 1200 calories deficit per day. On the workout days this means that you can almost eat as usual!