If you are trying hard to lose fat and you prior efforts have all failed then you need to count calories.
Just get your body fat analyzed (order an omron scale from amazon; they are accurate enough) and then enter your stats into either calorie calculator:
Easiest, with max fat loss too: just google "The WeighTrainer Weight Loss Calorie Calculator"
Complicated; good if doing leangains: just google "intermittent fasting calculator"
Then just make an adjustable meal plan based on your daily calories and macros. It is much easier said than done, but it gets the job done.
Leangains is more of a convenience thing; not even 1% as important as counting calories and getting enough protein. Basically if it makes your cut easier, then do it, and it if doesn't then don't do it. I personally find it more convenient, so I do it.
Just get your body fat analyzed (order an omron scale from amazon; they are accurate enough) and then enter your stats into either calorie calculator:
Easiest, with max fat loss too: just google "The WeighTrainer Weight Loss Calorie Calculator"
Complicated; good if doing leangains: just google "intermittent fasting calculator"
Then just make an adjustable meal plan based on your daily calories and macros. It is much easier said than done, but it gets the job done.
Leangains is more of a convenience thing; not even 1% as important as counting calories and getting enough protein. Basically if it makes your cut easier, then do it, and it if doesn't then don't do it. I personally find it more convenient, so I do it.