Strategy:
You will eat 4 meals per day at regular intervals, for example, 7am, 11am, 3pm, 7pm (or to fit your day)

Your macronutrient split will be 40% protein, 40% carbohydrates, 20% fat. Each meal will be split this way.

Calculating your diet
First, find your weight in pounds (e.g. 200lbs)

Multiply your weight in pounds by 12 (200 x 12 = 2400)

That is your total calorie intake for the day.

Now divide your total calorie intake by 4, to give you the calorific allowance per meal (2400 / 4 = 600 calories per meal).

Grams per meal
You have now worked out how many calories you are allowed in each meal, the next step is to work out how many grams of protein, carbohydrates and fats you will be allowed at that sitting.

Remember this: 1 gram protein = 4 calories
1 gram carbs. = 4 calories
1 gram fat = 9 calories

Each meal will be split 40% protein, 40% carbohydrates and 20% fat. To calculate this:

Take your total calorific meal allowance (e.g. 600) and multiply it by 0.4 to give you the total calories you will be allowed in protein and carbohydrates for that meal. For example.

600 calories x 0.4 = 240 calories from protein
x 0.4 = 240 calories from carbs.
X 0.2 = 120 calories from fat

To work out the total number of grams per meal for protein, carbs and fat, divide these as follows:

240 / 4 = 60 grams protein per meal
240 / 4 = 60 grams carbs per meal
120 / 9 = 13 grams fat per meal

So for a 200lb person looking to decrease bodyfat, a basic starting plan would see them eating 4 meals a day, each containing 60 grams of protein, 60 grams of carbs and 13 grams of fat per meal.

Theory
This is a general starting point of a diet plan, and does not take into account your metabolic type. The above plan will work and you will lose bodyfat, however, for long term health and to maintain your shape and size as you want it, you need to establish your metabolic type and eat accordingly. For more information on this speak to an instructor. Other Tips for decreased bodyfat
In most European type heritage people, a higher percentage of proteins and fats work best, with a decreased requirement for fruit and grains. Vegetables are the best source of carbohydrates. Water is an essential for fat loss, consume a minimum of 2 litres per day. Tea, coffee, alcohol and fizzy drinks are all diuretics, and some contain huge doses of sugar. Cut these from your diet totally. In most cases, sugar is responsible for making you fat. Also, leaving big gaps between meals slows your metabolic rate and lets your body store fat.

If you are serious about your weight, book in now on the Serious Weight Management Coaching Program. Every single person that has gone through our program, has only positive things to say, and they all lost weight, a lot of it.