If you are 6'2" 205 lbs with average muscle mass, then you need to eat about 2500 calories to maintain your weight. So that means if you want to lose weight, then you need to eat about 2100 calories per day.
It doesn't matter what you eat, as long as you eat 2100 calories per day (or a little less) you will lose weight. You can even eat all junk food if you want and still lose weight as long as it's 2100 calories. It's not good for you, but you will still lose weight.
If you want to do it the right way, you need to lift weights. Bench press and squats are the most important because they build the most muscle mass. The more muscle mass you have, the more calories you burn automatcially every day even if you're not working out. If you are going to lift weights, then you need to eat at least 100 grams of protein per day. I recommend going to a GNC and getting a protein shake. Take a multivitamin as well. You can also jog if you want, but lifting weights is a far more efficient way to exercise if your goal is to lose weight.
You can buy a book that tells you the calories of many many thousands of different foods. Go to the Health section in your local book store and look for "calorie counters"
Lift heavy weights (about 7 reps, 3 sets) bench press and squats are the most important. Let muscles rest AT LEAST 3 days before you work them again (but not more than 1 week).
Eat a lot of protein (carbs and fat don't matter as long as you don't go over 2100 calories).
Don't eat more than 2100 calories.
Drink a lot of water.
Last edited by MMAChris; 09-12-2007 at 12:54 AM.