hovis

right.......... having got from just under 20 stone down to 12½ stone, i want to lose ½ stone so the scales show 11 stone i dont care if it is 11,15 but i just want to be under 12:crazy:

im 32

breakfast
shreadded wheat
or
porrage/banana/whey shake

dinner
tuna & pasta/rice (wholewheat) the salsa recipe on here

tea
8onz meat small jacket potato or boiled, and lots of steamed veg

trainning

30-40 mins cardio 5 times a week at H.R 130-140 bpm (x-trainner or t/mill)

weights 3 times a week
back.... 2 exersises 2 sets of 20 light to med weight
chest.......2 exersises 2 sets of 20 light to med weight
arms........2 exersises 2 sets of 20 light to med weight

invisiblekid

How tall are you mate? Don't judge yourself by the scales, judge using the mirror!

You've done fantastically well to get rid of that much fat, but don't get hung up on numbers now you're down a healthy weight. You will look infinitely better now than you did. Why not fill out a little bit rather than losing more weight?

If you want changes to your diet, I'd say you need to increase the frequency of your meals and lose the pasta, white spuds and banana in favour of better quality, low GI carbs. Think brown rice, wholemeal pasta (if you must) and sweet spuds.

Without knowing you or seeing you, my guess is you'll have lost a fair amount of muscle on that diet. If you add lean mass you'll fill out and more than likely trim a little fat as well. JMO.