Hi, this is my first time posting on this section of OT. My new years resolution is to lose 20 pounts (hopefully mostly of fat). I'm 5 feet 9 inches, 180 lbs, 23% body fat. I'm a heavy drinker and I attribute much of my weight gain to that, but also my eating habits went to shit during college. This is basically my routine: Day 1: Back/Biceps - 40 minuts of cardio - abs Day 2: Ches/Triceps - 40 minuts of cardio - abs Day 3: Legs/Shoulders - 40 minuts of cardio - abs Day 4: Rest Then I repeat. I'm going light on weights. I guess my question is this: I'm keeping my diet under 2000 calories for 6 days a week with no drinking. I heard its okay to eat bad one day a week and drink one day a week. Is this true? Will I still be able to lose body fat weekly If I eat well 6 days a week but eat/drink bad one day? Also, what is the correct proportion of fat/carbs/protein I want? I'm shooting for 15% fat, 50% carbs, 35% protein. Also, I'm not concerned about muscle gain right now.