13stonetarget

James, ditch all of it.

Try something like:

Get up, do cardio (30-40 minutes running in the AM)

Breakfast: Oats with skimmed milk or water
Mid AM: Banana
Lunch: Chicken breast sandwich with salad on wholemeal bread
Mid afternoon: Apple, low fat yoghurt
Evening meal: Steak, green veg, one large sweet potato

Drink lots of water.

Ditch chocolate, booze, pizza, takeaways, crips, fizzy drinks etc.

Do weight training a couple of times a week. The weight should fall off.

ParaManiac

Good advice by 13.

Id be tempted to add some healthy fats and a tad more protein but otherwise agree.

James,respect for the honesty on your diet,follow something simailar to the advice given and the weight will come off.

Its all about effort and will power,good luck.

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Slamdog

well done mate...

you say you are ashamed of your diet... that is t least the first stage, knowing whats wrong... fixing it.... go with what 13 has suggested and you will see a difference in a very short time.

james4d

thanks alot lads, i am going to start serious on monday and just eat heathly the rest of this week, anyone got any good weight sessions?, with dumbells prefably thanks

Slamdog

concentrate on squats, deadlifts and presses.

dumbells or barbells.. makes little difference as long as the weight is there.

now a warning... you will ache afterwards until you get used to the exercise... don't give up at this point....

13stonetarget

Good luck mate, stick at it and you'll get results, if you're strict with your diet you'll see them sooner than you think.

As Slamdog says, stick to those big "compound" exercises (exercises which work a bunch of muscles at the same time), and you'll lose weight.

Slamdog

definitely don't muck about with 'arm' or other isolation exercises... you will just be wasting your time.

a good book to read is http://www.amazon.co.uk/Build-Muscle...6329100&sr=8-1

lists all the exercises, all the stuff you need to know....

shorty

James... if your gonna drop all the junk at once and start eating healthy, i expect by the time you do a couple of weeks, unless your will power is at its best all the time.. you will probably go back to eating mostly junk... (dont take that the wrong way)....

but if you try to keep your diet & training strict during the week, and i mean strict!.... i would have weekends off and have what you fancy.... BUT!!... within reason... dont stuff yourself.. but a curry or a full eng brekki at weekend wont do no harm!

keep stong mate.. and keep your goal i mind! good luck!

james4d

thanks alot for the help i think cardio is my main aim then for now