I havent calculated my intake but I eat alot of meat, I can say Sunday which is the last time I was at the gym, I didn't have time to really eat anything but a apple, at the gym I walked off about 400+ calories but when I got home I was constantly hungry and kept eating that day, so I want to get a routine down where I can lose weight without me body trying to maintain its weight.
Ok a few things to think about.
1. Track your calories for a week. Don't change anything, eat whatever, just track them. Include condiments, cooking oil, etc. Use an app.
2. Now that you know how much you honestly eat, figure out what to trim. Usually it's carbs first, then fat, then protein.
3. Understand what exercise is. It does not burn calories that efficiently relative to not eating them. Much easier to not eat the calories. Exercise is the spice for total weight, diet is the meat and potatoes.
4. Where exercise does matter is with what kind of weight you lose. Don't exercise, lose fat and muscle as end up like a deflated balloon. Lift weights keep muscle look good, feel good and be healthier. So lift weights. Cardio is a nice plus bit weights first.
5. It is normal to feel hungry after exercise. You do need to refuel, but be smart. If you're trying to lose weight and you go home after the gym and Hoover a pizza, then it's not working. Always eat in the context of a healthy diet.
6. Dieting doesn't have to suck. You can eat delicious food and have it make sense in your diet. I'm eating pulled pork and vinegar coleslaw and drinking a beer right now and I'm guilt free since it's in the context of a healthy diet. Even my 'healthiest' meals are tasty... A steak and sweet potato on the side with roasted veggies. Yum. Learn to love spices.
7. Understand that hunger is something that you should be comfortable with but shouldn't be overwhelming. You likely have a food addiction but can beat it. If you're starving all day long eat more high protein foods until you're fine. Not full, not stuffed, but not hungry.
8. Drink lots of water. The obese often can't tell the difference between thirst and hunger.
9. Don't lose it if you fuck up. It happens, move on and learn.
10. Practice conscious eating. Have fun but be aware of what you put into your body at all times. Make it a choice not just mindless.
11. Try my to drink calories or eat junk food. It's got a lt of empty calories and doesn't fill you up.
Good luck! Keep us posted.
) and he described his routines and what he does and his approaches. He's done plenty of disciplines, incluiding Karate, looks like a guy that has a devotion for what he does. 
