-5-6 small meals a day
-20% fat
-lift weights
-11 or 12 times your body weight for calories to maintain.. so less to lose
-have protein at each meal.. not a whopping 12 ounce steak..something your body can digest
- have it with salad and complex carbs
-5-6 servings of fruit and veggies a day
-go for long rides at least twice a week.. long meaning 2.5-3 hours, more if you can handle it timewise.
-drink your body weight in water(ounces not lbs lol)
-and no excuses for i do not have time to eat , i am busy so i will forget breakfast,lunch or whatever
- those small meals will keep your body satisfied and you won't get cravings for fast foods

just my 0.02