Heavy compound and core lifts - squat, deadlift, overhead press, weighted chin-ups, etc. tack on isolation exercises as you see fit. Throw in sprints, bodyweight stuff, martial arts, etc. on your off days if you want to.
Get plenty of rest, of course, but still work your ass off. I'm speaking as a recovering fat, lazy, binge-eater so that's the only crowd I can really have some credibility with, but I've found I really I had to adopt a "fake it till you make it" mentality in regards to gathering energy and motivation to work out. I don't know how much of it is mental and how much of it is metabolic, but over time you adapt and increased energy levels become habitual. Staying busy and always moving your feet outside of working out is important both for increased TDEE and avoid getting consumed by thoughts of food cravings. My job (chef) has really helped with this, so I'm not sure what to say to the sedentary office-dwelling types.
Diet: Dr. Kurt Harris' 12 Steps
Let occam's razor be your guide and focus on cutting out the worst offenders first: soy, gluten grains (and whole non-gluten grains like brown rice and oats), seed oils, artificial sweeteners, concentrated sugars, and liquid calories. Work your way down to the more esoteric stuff as you see fit. I do not believe it's at all helpful for a recovering junk food-addict to go full-stop with a crash diet like low-carb. Natural starches and sugars will be very helpful in sating your cravings for their processed counterparts, and help keep you psychologically stable while detoxing the junk from your body. Inversely, while it's important to have plenty of good fats, it's not helpful to go crazy with concentrated sources like oils and creams. Use enough oil/butter to lubricate your pan for cooking, but otherwise focus on whole food sources like fatty meats, avocados, eggs, etc. for satiety and micro-nutrition. I do not recommend bullet-proof coffee, liquid fat bombs, or other weird atkinsy inventions. Chew your calories, and don't be weird.
Throw in IFing if you think you need to, but bear in mind that fasting, just like crash-dieting, is just another way of tricking your body and tastebuds into spontaneous caloric reduction. It can easily work or fail just as well as eating 2-3 meals a day can. But personally, I find it really efficient to use the ketosis and catecholamine rush for morning energy and workouts, then wind down with starches and fruits for dinner. Your mileage may vary.
So that wasn't even remotely concise, but there you go.
Last edited by Chaohinon; 01-12-2013 at 07:50 PM.
“The whole concept of a macronutrient, like that of a calorie, is determining our language game in such a way that the conversation is not making sense." - Dr. Kurt Harris