what is a better approach for fat loss (approx 8kg fat preferably over a 3month period, but if it takes longer then it takes longer)? 1)reduce daily calories by 500kcals. when you stop loosing weight reduce by a futher 500kcals etc 2)immedeately drop from 20xBW cals (my current intake) to 12xBW cals, and remain at 12xBW cals for duration. both methods would include cardio 3times/week. also, how about the following?: need to loose 8kg fat in 3months ~ 17lbs in 13weeks 1lb fat = 3,500kcals therefore, 17lbs = 59500kcals under maintenance must be consumed over 13 weeks 59500/13= 4577kcals/week so consuming 654kcals/day below maintainence would result in 8kg of fat loss over 13weeks: expect 1.5ishkg decrease in weight every 2weeks. (just realised that this would pretty much equal 12xBW calories) ok....we could reduce this question into much simpler terms: which would give better results, rapid fat loss/hard dieting or slow fat loss/moderate dieting? lets pretend i am a really patient man, and i have all the dedication to see whichever method through all the way. does it make any difference?