Hi folks.  I will give you as much info as to where I'm at and any advice you give will be greatly appreciated.
 
I played a huge amount of sport when I was younger until I broke my ankle in a bad way, I couldn't walk properly for a couple of years and it still achs a little now 15 years later.  Since then I have played no sport so have gotten really unfit.
 
I have also never took any notice of my diet, just ate whatever I wanted which unfortunatley is all the bad stuff,  fast food, cheese, nuts, chrisps, chips, fry ups  e.t.c.
 
 
In the last 2 years I have started weight training, the first year was on and off but this last year has been a lot better.  I trained 4 to 7 days a week from around March until October last year, had a couple months off and started again in the second week of January this year.
 
I am 31 and 5"6 tall, 2 years ago I weighed 15 stone 6 pounds, thats when I started doing something about it.  As I said I still ate crap and just started lifting weights.  Last year I would be somewhere between 14 stone 7 to 15 stone, I started doing 20 to 50 minutes spinning after my workout but still couldn't get under 14 stone 7. 
 
Now for the first time in my life I have cut out most of the crap food and also cut down on my intake in a big way, I know its best to lift weights and bulk with a diet to suit and then cut, do cardio and diet accordingly but I really hate doing cardio and enjoy lifting weights.  I have always hated cardio and always lacked stamina even in my fitter days.  I am also scared to stop lifting weights because I'm scared of losing the strength Ive built up (I lift double what I did when I started) and also I don't get stiff anymore as long as I work out every week.
 
 
For the last 2 months my diet has basically been
 
1 sachet of golden syrup flavour oats so simple with skimmed milk
 
A herbalife meal replacement protein bar
 
A "My Protein" Impact blend whey protein shake with "Optimum health Ultimate creatine"
pure creatine monohydrate before and after my workout. (With water)
 
Next I have a meal which varies every day like a casarole, chicken and rice, cottage pie e.t.c.
 
Then I have either 100g of ham, 130 gram of chicken or a tin of tuna sometimes with salad sometimes on its own.
 
The days I don't work out I don't have the meal replacement protein bar or any protein shakes to try and cut down the calories.
 
I have tried ephedrine in the past and last week I started on the diamond labs eca 30+.  I just had a week on them to try them out and used the appetite suppresing effect to see how little I could eat, I know this wasn't good for me and I did feel light headed towards the end of the week every time I stood up but I am pretty desperate to loose as much fat asap.  I had a few days eating less than 1000 calories, one day I had oats for breakfast a meal replacement protein bar for lunch and a can of tuna for tea (about 600 calories).
 
I now weigh 12 stone 8
 
My workout is as follows
 
Day 1, 5 excercises, 4 sets, 8 reps on chest.
Day 2, 5 excercises, 4 sets 8 reps on shoulders.
Day 3, 5 excercices, 4 sets 8 reps on biceps.
Day 4, 4 excercises, 4 sets, 8 reps on triceps then 1 excercise 4 sets 8 reps on traps.
That is the minimum I like to do if I do anymore in a week I just try and do some back excercises, and any other excercises I can think of.
 
My questions are how can I improve my diet, am I using the right supps and any other suggestion you can give me for losing this fat while still weight training?
 
Thanks for reading such a long winded post.
 
 
 

 

 

Alright mate,
 
Thats a good effort dropping that weight, and also being disciplined enough to make decisive adjustments to your diet.
 
Your diet looks clean in terms of where you're getting the calories from. If anything i'd say you actually might not be getting enough to recover/stimulate your metabolism. Remember that drastic cuts in calories will produce a negative effect because your body will be inclined to go into panic mode and may store extra fat. It may be worth adjusting the timings of your diet so that you're eating around 300kcal every three hours minimum. This will keep everything ticking over nicely.
 
In terms of training, are you able to squat and/or deadlift at your gym? I've found that the compound moves are invaluable in sparking the fat burning because they activate most every muscle group in the body and for that reason they also tend to stimulate growth hormone release which is key in recovery and muscle growth but can also be useful in fat loss. If you're unfamiliar with those moves, obviously technique is vital when you're working at a high intensity or coming close to failure and whilst i would never advocate bad technique, submaximally it becomes less important and you could use it as part of the technique learning process.
 
It may be useful to adjust your sets and reps to perfom more total work to maybe 5 sets of 15 with shorter rest. You can use this to trigger your body to oxidise fat stores for energy.
 
Also, i've had success with periodically scaling my carbohydrate intake for say maybe two or three weeks, whilst mixing in early morning cardio on an empty stomach with an ECA stack. If it's the boredom of steady state cardio that gets you, maybe try some interval training which keeps it interesting.
 
Hope this has given you some ideas.
 

That's a bad way to try and cut fat quickly bro, your body will adjust to the 1000 calories you are taking in eventually and anything you eat over that and you'll end up piling the pounds back on. That's whats known as "Yo-Yo Dieting", keep your cals at 2,000-2,500 but with clean foods. High protein, medium carbs, low fats and very little bad saturated fats.

Ok thanks.
 
I saw links to videos about nutrition you posted here
 
http://www.muscletalk.co.uk/A-couple-of-questions-regarding-fat-loss-Thanks-m3864995-p2.aspx
 
I'm going to watch them and start learning about nutrition and start eating right. 

I watched the vids and as of today I'm going to start eating 300g protein, 100g carbs and as little fat as possible, I will split this over 8 meals and only have the carbs in the day time while I'm active.