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@Acliff
As an example of what I do / eat daily going by yesterday:
Breakfast: Black coffee and effervescent vitamin drink (Berocca or equivilent)
35 minutes fasted cardio (turbo zone 2)
Mid morning coffee
Lunch: 225g rump steak, peas, 200g of french lentils, flavoured with duck fat and herbs (666cals)
100 burpees and stretching - 170 calories
Taekwondo: 2 hours
Protein shake
Cheeky post training pint of San Miguel
Dinner: 260g chicken breast cooked with herbs, 300g of ratatouille (717cals)
Total food: 1814 cals
Total exercise: 1402 cals
Approx. 1500 cal deficit.
Food intake hovers around 1500-1800, exercise hovers around 500-1500 daily.