Restaurants for lunch etc 20 min HIIT cardio 3 times a week. 45 min free weights lifting ‘heavy’ 4 times a week. Each lifting day do total of 4 exercises, 2 push / 2 pull exercises, 3 sets each 6-8 reps per set. Increase weight or number of reps per set. Ie progressive overload. Chart all caloric intake and output on MyFitnessPal. Figure out your TDEE (total daily energy expenditure) your net Calorie deficit combined values of exercise and eating fewer calorie should be around 400-700 cal per day.