Almost all the time,most of us just want to seek ways as many as we can to lose weight in a few minutes,but we cannot stick on it,that is the question laying on.What i want to say is that whatever way it is,once we do as long as we can,gaining success is inevitable.

some good advice below but sticking to all oats, eggwhites, chicken breast, and fish is sometimes impossible. remember man, just focus on keep calories under control and make sure you hit your protein target daily. im an extremist so i've always bulked hard and cut hard...just don't eat much and do some HIIT

Wake up and do 20-30 min of cardio!
 Meal1: whey protein shake 2scoops/1 egg/1 ccup oats/1 cup plain non fat yogurt, 2tbs cold milled flax seed oil,& 1 bananna.

 Pre workout Meal2: 7 egg whites 3 whole egg w/ 1/2 cup of sweet potatos OR 1/2 cup of brown rice.

 Post workout Meal 3: whey protein shake 2scoops 1tbs flax seed oil.

 Meal 4 : 4-8oz of ground turkey 1/2 cup brown rice
(Meals 1-4 are all before 2pm)

 Meal 5: 6oz chicken breast with 1lb brocholli.

Meal 6: 2 scoops Casein shake with 100% pure almond milk.

Meal 7: 8-10oz fish. Tiilapia and 1/2lb brocholli.

Meal 8: casein shake 2 scoops 30min before bed to fire up the metabolism and feed  muscles through the night.
 
supps: multi vitamin. Fish oil, Milk thistle, Saw Palmetto oh n LOTS N LOTS of WATER! have a cheat meal once a week) 

That diet was inspired by that list level posted bro, you can tweak the diet for u lifestyle,, ive bin losing abt 1.5 to 2.5 pounds a week for the past 40 days and its great!!

here is a food list that gs hooked me up with,
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating Protein helps building & maintaining muscle. But it also helps fat loss: Protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.
Whole Eggs. Cheap & rich source of Protein: 7g/egg. The yolk contains most nutrients: half the Protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

Fish oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g Protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds. Source of fiber, Protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

Extra Virgin Olive oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive oil: it contains more polyphenols and tastes better.

Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut Butter also works as long as you buy natural Peanut Butter without added salts/sugars.

Red Meat. Protein, vitamin b12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

Quinoa. South American “king of grains”. Quinoa is higher in fiber & Protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle

Well said below! Your mmorning oats...lunch chicken/brown rice. No carbs after 2. Only meat and veggies. They got ya dialed in below...food is the key. Master diet now then IF you need the roids you know diet. Food is the golden key.

a combination of keto/ carb cycle works for me. if cardio isnt your think go low intensity for 45-60 mins, walk on and incline at 3.5mph

Glad to hear your not going to use dnp. Don't bother with ephedrine. Once your diet is in check as well as your training, make your own thermogenics. Caffeine, green tea, cinnamon, grape fruit ect.. Do some hit cardio and send your metabolism into overdrive. If this doesnt help then your training and diet are way off