ok so this is what i would do -- based on the premise of holding onto what muscle you have but losing boydyfat
this is my opinion its not fact or gospel

6.30am Wheyprotein mixed with Miocellualar casein (milk protein) -- this will take you a good 4 hours to digest


8.30am Porradge, sliced banana or some berries

12pm Chicken Wraps, or CHicken with Salad


2pm, Whey Protein Drink (if you


before the Gym

id fire a banna down or some cereal

after the gym drop a protein drink


evening meal - somthing reasonable, chicken, ham, fish, some rice or spuds


before bed protein drink with milk protein



thats just a rough idea--- stabalise yourself on somthing like that and asses what your body is doing every DAY, if you are not losing fat (notice i didnt say weight, muscle weights more than fat)

start lowing your food amounts, starting with carbs first - except preworkout ones.

and please try try try to get fish in your diet-- full of omega3 REALLY good fats


I could post an uber diet on here but you are not ready for it

Thanks Refl3x, Just the sight and smell and taste of fish like tuna or anything just makes me heave and barf. I could get omega 3 through supplements? Would that help?

I like the sound of that diet, I will spend some money get all the foods in and keep a stabalised diet and keep a log daily.. What do you suggest as for exercise?

Go all out cardio? Keep doing weights and cardio? Or what

tell me what you are doing gymwise and cardiowise

Gym sesh 1:
Flat bench press - 12 - 10 - 8
Incline bench press - 12 - 10 - 8
Pec Dec - 12 - 12 - 12
Side Lifts - 12 - 10 - 8
leaning on bench at angle doing flys - 12 - 10 - 8

Next day:
4 mile cycle ride, really fast and intense

Gym sesh 2:
Bicep work and back work, same rep style with different exercises

Rest Day

Gym Sesh 3
Tricep work and Legs, same rep style, different exercises

Can't remember exactly got it all written down at home..

Then rest at weekend...

Whilst it's great for your cardiovascular fitness, really intense cardio work isn't fantastic for losing fat. This is because the body is under intense stress, so struggles with the more complex anabolic pathway of using fat.
Longish moderate cardio is what you need for that.

I've always been told the opposite. I've always been told that high intensity interval training burns more fat than steady moderate cardio?

I'm not disagreeing with you, just saying I've also been told the conflicting side as well..

So now, I well and truly don't know what to do

Look anytime you're using more energy than your consuming, you will lose fat, admittedly there are certain complications in this, but essentially the principle is true.
If your confused and not sure what to believe do some proper research, the advice I'm giving comes from knowledge gained whilst studying human biology. So I'm not a gym nut, and I need to start taking some of the advice I'm giving, but it is good advice.

we can complicate this until the cows come home ultimaetly its all irrelevent
just do what you are doing right now and adjust your diet like i said-- once stabalised on that diet, do the same exercises and monitor your fat levels -- if its not changing start to drop your calories a little bit every few days.
ie have protein drink with water not milk, cut rice or spuds out with evening meal and replace with salad and keep the meat.

you WILL see changes happening.