hi thanks for the comments. there i 14 pound to a stone and i have now 16 stone 13 pound. 237 pound at present will put some more pics up later

hi istarted m diet in jan 2010 I was 404 pound and gole was to lose body fat and build muscle. I found the best thing for me was a high protein diet and training twice aday. All cardio carried out first thing in the morning on a empty stomach and weights in the afternoon followed by 20 mins cardio. ...

Firstly you need to be eating 3 meals and a day plus 3 small snacks about every 3 hrs apart. if you are trying to cut up high protein has worked best for me. as for your excerise you should never strech before excerises alway warm up and strech when finished. as for your excerise routein do your wei...

looks like then we will have to agree to disagree on this one

i wouldnt agree about hitting HIIT for 30 - 40 mins is done right or is to long i have been doing it and find the weight is droping off and the fat % is drop well. if i am on the treadmill I will walk for 20 seconds at speed 4.0 and sprint for 80 seconds on level 9.5 - 10 i have no problem do HIIT f...

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cheers will have a look at it

have tryed to up load pics cant work out how to do it you can see pics on profile

in relation to 5 day splits i do this and i have gained muscle mass as it gives the muscles a good amount of time to recover. 6 sets and 8 reps. how ever you mentioned cardio to burn fat if possible i would try and split in to 2 sessions the morning session 30 - 40 mins HIIT if possible on have a sc...

Hi i have looked at your diet i would amend slighty as follows. Breakfast: Either 2 scrabled egg whites on 1 slices of thin slice whole meal bread 1 peice fruit Mid-morning snack Low fat yougert with some flax seeds Protein Shake Lunch: Tuna salad Mid-afternoon snack Protein shake, fruit or veg or p...