[Sushi604]

If your main goal is fat loss, it'll be all diet without a doubt. Since there is no diet that fits all, you'll have to experiment.

Currently I'm on a higher fat diet and its been working wonders for me. Started at 210 end of December. I'm now 3.8lbs away from 180lbs dry. And that's with no cardio minus the medium rep/low rest times in my workout routine.

If your looking for size, follow what Sid Vicious said, though it'll be hard to do 25 reps of 90% of your 1RM.

Personally I spend no more than 30 minutes in the gym so if your able to do all your compound workouts within that time frame you should be burn fat while gaining muscle at the same time.