Help Needed Please

Hi Guys,
 
I,m New to the website and was wondering if anyone could offer some advice or tips on how to lose weight and build muscle, current stats are 5"10 17st 5 (my goal is to get down to 14st), I have been training 5 nights a week since august but have only managed to drop 1 stone in this time, Although I have a number of injuries (Arthritis Left ankle and Fractured spine) I think that I do a pretty intense routine, starting with Cardio for 20-30 mins on either the treadmill or the exercise bike (usually 5km on treadmill & 10-15km on bike).
 
After my cardio I then go onto the weights were I work 2 parts of the body each night, usually doing 4x10 reps on around 5 or 6 six exercises. I have began to gain a bit of shape but what I really want to do is drop weight (lose the beer belly lol) and add muscle.
 
I have probably been doing it all wrong by replacing meals with whey Protein shakes, I have been taking shakes at 7am,10am,1pm and 4 pm and then having a normal evening meal such as pasta and chicken. I must admit that at weekends I have tended to go off the rails a few times and consumed large amounts of alcohol and eaten pizzas & curries. I hydrate enough through the week I think, drinking 2 litres of water a day but I do drink a lot of Pepsi Max during the evening, Always thought that as it was zero calories it was ok to drink.
 
if I had some guidance on how to meet my goals I would be quite confident of acheiving them as at the minute I know what I am doing isn't right.
 
Any advice or tips would be greatly appreciated.
 
Thanks in advance for taking the time to read this.
 
Cheers Guys
 
Aaron
 
 

First thing with the diet: Have a cheat day at weekends but make sure you limit it to just one day, anything you have been craving all week pack it all into this day. A cheat day is actually good for weight loss as long as you dont go too overboard.
http://mackparnellblog.com/2011/11/03/cheat-days-and-leptin/
In the week try to cut the complex carbs down, bread, pasta, rice and potatoes and eat pulses instead (lentils, kidney beans and butterbeans) as these contain more protein and are slower digesting but limit these to once a day too.
Eat loads of veg, with every meal if possible. especially green leafy veg.
Make sure you dont have massive gaps between meals. Little and often.
As with the training I would just stick to weights but do heavy circuit training, you will get loads of cardio from this and still retain all your muscle.
 
Try this 5 exercises full body circuit.
Squat press
Single arm row
Bench press
Upright row
Plank
 
As long as you go heavy enough on these there should be no need to any cardio before you weights.
Hope this helps.

Thanks for the advice and info buddy. Greatly appreciated, I will give it a try for a few weeks and see how I get on.will let you know if I have achieved my goal at a later date(hopefully)

Again thanks for the advice

Aaron

You need to step up the cardio aspect of it. I hate to say it, but biking doesn't do anything for you unless you are on it for a good 45 minutes.  If you really want to lose weight, spend an hour on cardio at least. This doesnt have to be just biking or running. Some cardio you can do besides the biking and running are
latter - there are many different step latter exercises you can do, look them up and get a feel of what they all are,
Jump rope- jump rope as fast as you can for 30 sec to a min interval.
set apart 20 yards and do:
high knees, one legged jumps, but kicks.
you can also try running with some weights behind you.
hope this helps good luck.