There are numerous recipes out there for deciding the amount you ought to eat to get more fit, however here's a basic one dependent on the Katch McArdle: 1.2 grams of protein per pound of body weight 1 gram of starch for each pound of body weight 1 gram of fat for each 5 pounds of body weight 2. Control the "Covered up Calories" . Increment Your Cardio Gracious and do HIIT cardio, please. 4. Embrace the Cheat Meal Yes, in all honesty, the cheat feast really assists you with losing fat.