Warning: Randomness ahead. Proceed with caution.
So, I'm basically writing all this down for future reference, but feel free to use anything in here for yourself... maybe it'll work for you too.
How to determine calorie intake:
Use a
BMR Calculator to get your BMR. Then multiply this by your activity modifier (not including exercise) to get your AMR.
multiply by 1.1 if you are mostly sedentary [desk job]
multiply by 1.2 if you are mostly on your feet [sales clerk]
multiply by 1.3 if you are active [personal trainer]
multiply by 1.4 if you are very active [construction worker]
Once you have your AMR, subtract 250-500 calories to get how many calories you should be eating each day to lose weight. Men shouldn't go below 1600, women shouldn't go below 1200. My number is about 1800 calories. On the days I work out I eat 1900, and on the days I don't workout I eat about 1700 just to change the calories a bit.
Do NOT diet without working out. When you lose weight you don't just lose fat, but some muscle as well. If you do not workout to prevent muscle loss while you diet, then you will be likely to regain your weight once you resume your "normal" eating habits.
Take off 2 non-consecutive days from working out each week to give your body a chance to heal and to prevent burnout. Don't workout for more than 1 hour at a time.
Drink natural drinks. Water, tea, and BEER! (though booze can slow weight loss). Make sure to drink about 8 glasses of water daily, and extra to compensate for any alcohol or caffeine.
Stick to whole foods as much as possible. Eat one or two higher calorie (cheat) meals each week to prevent burnout. It is best to have your higher calorie meals on a day you worked out.
Sleep for at least 7 hours each night.
Current schedule:
M - cardio - jump rope
T - strength - bodyweight exercises
W - OFF
T - cardio - jump rope
F - strength - bodyweight exercises
S - run a 5K around the neighborhood (or a race)
S - OFF
There is probably more, but I can't remember anything else right now. I'll add it later if I can.
::edit::
Don't skip meals, but there is no reason to eat seven times a day either. Eat your 3 squares and add an afternoon snack only if you really need it.