This is the diet I got.

Meal #1 - 10 egg whites, 3/4 cup oats, 3oz blueberries

Meal #2 - 6oz cooked chicken breast, 3 cups green beans, 2g fish oil

Meal #3 - 5oz lean ground beef, 1 cup whole wheat pasta, 3 table spoon salsa (for sauce)

Meal #4 - 6oz cooked chicken breast, 4oz sweet potato, 1 cup broccoli, 2g fish oil

Meal #5 - 1 can tuna (4oz), 1/2 cup brown rice, 2g fish oil

Meal #6 - 1 scoop protein, 1tbspn peanut butter

PWO - 1 scoop protein, 1 banana

3116 cals
104 fat
258 carbs
293 protein

What IronClaws and Hulkaziod have put up is gold my friend. If you followed what they say your body will change for the better, you wont get much faster results by doing anything different.

What you put in your mouth plays a massive part on what will happen and you can not go past HIIT for stripping fat aswel, training should be short and hard very hard. With sweat pissing out of you and your lungs burning and muscles tired things will happen much faster than steady state cardio.

The reason I am saying this is that most (not all) of the people you see on a treadmill, epicycle type machine look the same as they did a year ago.

All the best

Just a final update until I make a log.

Been doing 4 cardio sessions a week, 2 steady state of 40 minutes, 2 HIIT of 30 minutes. Stepper for 5-10 minutes before every lifting session to get blood flowing (i walk to the gym in the freezing cold).

Weighed today at 199lbs.

Can't thank everyone enough for all the encouragement and advice.

Good luck brother!

My advice, squat more, deadlift more, and sprint more.

You will get where you want to be in no time.

I've decided to do a log. As soon as I figure out how to format it and what I want to write about I'll start one up.

http://tnation.T-Nation.com/...ageNo=0#4947670

you can follow me in my log

Sick weight loss, wouldn't suggest a bulk until you lose another 15-20lbs and have your training in check. Drop the excessive cardio and just follow a good calorie deficit diet. Keep it up brah