The Front Row

Do you do any strength training? If not, I would hit the weights at least 3 days a week. The more muscle, the more cal you'll burn.

Pussy...and lots of it. Exert as much energy as possible trying to acquire as much of this tasty treat as possible, and you will see the pounds shed away.

There....I said what we were all thinking.

Oatmeal/Fruit for breakfast.
Tons of veggies...white meat...fish.

Chicken breasts are healthy and easy to make. If you add some lettuce and some olive oil and balsamic for dressing its great.
The best way to lose weight is to cut out bread but at the very least make the switch to whole wheat or better yet gluten-free whole wheat (Udis).
Fat free Greek yogurts make great snacks- Chobani and Face are both great. Add pumpkin seeds or flax seeds if you have.
Fresh deli meats like sliced turkey, roast beef, chicken breast. NOT pastrami and most of the italian meats.
Egg Whites or at least take out 2 of the 3 yokes.
Skim Milk
Brown rice
Advocado and nuts(if your not allergic like me) are healthy fats.
Protein shakes

I know where your coming from. Played basketball in high school at about 6'2 190 and blew up to about 215 by the end of freshman year. 4 months later I was down to 175 after going gluten free, trying to eat healthy, and working out everyday. On a semi side note I highly recommend Gluten-free--It wont necessarily help you cut weight but it is great for you in a lot of ways.

check out Rene Tosca eat clean diet for men ...

IMO - no need to count cals when your eating clean and working out.

as with anything - keep it simple.

No offense, but about 10% of your entire post was correct.

Meal timing is completely irrelevant in regards to body composition. You are not stoking some "metabolic fire" that people used to preach. Whether you eat 2 meals a day or 50 meals a day, if the macro nutrients are equal you will get identical results.

There is also nothing wrong with eating simple sugars in moderation, and nothing wrong with white bread. It doesn't magically make you gain any more weight than it's wheat counterpart.

You're passing along fitness myths that have been debunked long ago and this is part of the reason why people don't reach their weight loss goals. It's because people think they either have to absolutely hate their life with eating bland food they don't enjoy, or just stay the way they are.

I've lost 18 lbs down to 185 lbs (6'1") since new years just using a calorie counter (myfitnesspal) on my iphone and following a few simple guidelines.

I upped the amount of times per day that i eat from 2 to 4 to keep my metabolism rolling.

I make sure i never miss breakfast as it kick starts your metabolism for the day.

I eat a ton of seafood, shrimp, perch, scallops, its super low in calories (though high in sodium) and try to supplement it with veggies.

I started doing cardio 3-4 times to compliment my weight training. I play competitive tournament volleyball on weekends in the winter and do a little jogging during the week.

Now that i've met my goal weight, i'm sticking to around 1800-2000 calories a day during the week and eating whatever i feel like on the weekends. Keeps me from going crazy.

I'm not saying this is the best way to lose weight, but it worked for me.

None taken..... These are not myths at all. I have competed in over a dozen bodybuilding shows and trained with many different bodybuilders from amateur to pro's. I have never heard that white bread is good for you. I said stay away form simple carbs not get rid of them all together. I could have gone even further indepth, but then i would have to charge for my services. The good thing is that eveyone is different, so what works for you may not work for me. The reason people do not reach their goals are becasue they are weak and lazy.