Everybody is different,DIET is everything.
Less carbs calorie wise only,greens,oatmeal,apples mostly.
Eat your desired weight in protein.my lean is 160 at 5% + protein shake of 40-50g 20 min after exercise.
Up fat's so 2-4 teaspoons of olive oil on veggies and 3-4 almonds with every meal.
Weights my reps are in the 4 sets of 20,15,10,5 range,taking NO more than 90 second rest preferably 70 seconds.
You lose what you can lift lb wise but at least you will look strong.
Cardio 40-60 min on empty stomach 1st ting in the morn.
I do bike for 28 as it get my legs ripped,22 eliptical,15 run 4X a week.
Everyone os differnt so do waht works best for you
