The most effective diet, if you do not loose the weight you need to loose, there will be consequences for you.
How much you want to loose is up to you, I am not going to say what you should or should not loose, I am simply going to keep you honest.
I will not create a routine for you to follow with exercising you will need to figure this part out for yourself.
What I will do is making sure you complete all the tasks you need to complete in your diet, and that you get to the weight you want to end on.
Each time you fail to accomplish a goal or a daily weighting you will need to complete a penance. This will be painful humiliating and you might be shown on the blog if you keep failing. This is the incentive to do the diet.
mrblackmail 