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Tbh perfectly honest........you're not eating enough mate. You are very active for such a low intake.

Did you calculate your LBM (lean body mass) and your daily caloric maintenance? What did they say?

Yeah i did look at the info you sent but if im totally honest, im a bit confused by it all. it seems there are so many things to do. I wish i could just have a set diet for each day of the week and a set plan for working out. If I had that I would just crack on with it.

I want to know that, on a monday i run for 2 miles, eat porridge for breakfast with a banana, a salad for lunch with fish, pasta for dinner with this an that, etc etc.... then go to the gym and work on this muscle and this muscle. Is there someone you can actually pay for this kind of info? someone who will work out a bespoke training and diet schedual?

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Ok. So from the link I sent you, did you get as far a understanding what your daily caloric maintenance is?

If it is too confusing then up it to around 2000 calories 3 weeks mate as I'd say you need at least this amount. Always gauge your progress over this time period as you can't tell just from one week if any adjustments are going to work. I would then have one day on the weekend (cheat day) where you consume 2500 to 3000 calories.

I know it sounds silly, but people mainly hit the wall because they are overdoing it and/or the calories are too low. So increasing the calories actually helps you to lose weight.

Unfortunately it's a trial and error system and what works for one person won't necessarily work for you.

Key Points
Eat As Little Calories As Possible
Eat Essential Fats As Not All Fats Are Bad
Eat little Amounts But Often (6 Small Meals A Day)
Do Cardiovascular Exercises And Aerobic Exercies
Also Try Out Some Of Maximuscles Products As I Find Them Realy Good

I dont really think that your first point is valid. I would do as sifu says and work out how many calories you need for each day depending on your training.

Eating as little calories as possible and doing loads of cardio is a sure way to get rid of your muscle.

Carb cycling works for me when I want to lose fat. I am not an expert on dieting but have a read up on it. It definitely works.

Also some more gentle forms of exercise such as fast walking are pretty good for just fat burning.

Actually they are valid i got it off maximuscle the uks leading nutrition website and brand. check for yourself on A complete sports nutrition center offering the best nutrition plans and sports nutritional supplements | Maximuscle

I try to stay away from maximuscle products.

Also as an after thought, you might want to take into consideration what eating as little calories as possible would actually do to your body...

I am pretty sure your body would try to hold onto its fat as it feels it is being starved, using muscle and glycogen as fuel sources to fuel workouts instead of using fat. Fatloss I gather is the aim?

I am not an expert, but I wouldnt follow that advice, and when I have been given advice in the past on cutting it has been to tune of not starving your body of calories....

I would follow sifu's advice though.

Ohh Yes Valid Point I See Where Your Coming From!

Hey, i know im probably spouting the same as every one else but here it goes,

Things that look good e.g. cakes, pastries etc are bad for you.

As far as eating as little as possible, i don't think thats valid, as calories = energy and energy = a good workout

Basically you need to focus the calories (so to speak) into a good work out.

I eat in excess of 3500calories a day! yes there is a choco treat in there everyday without fail!! Im 6'2 and 13stone and would decribe my build as anderson silva or a taller gsp (minus the clear packs at the moment)

I use No-Xplode before my workout (creatine+caffine+Taurine+vits) which i cant big up enough!! and then maximuscle promax pure protein after!
And to be honest i have only started noticing serious muscle gain in the last month, after 9months intense work out!!

any qus pm me and ill go into proper detail for you

I've heard some good things about no-xplode, might give that a try.