Proteins

For every 1lb muscle gained it is also typically 0.3lb fat. I'm trying to drop ja weight and the rest, so at least 3 stone. 5 days a week I try and be strict but blow out each weekend.

It will by no means be easy, but once you start seeing the results, it will all feel worthwhile.

I would suggest you reduce your cardio until you are the right size you need to be because cardio works your muscles in a different way than weights.

Your routine now basically negates the weight training you do. Been there done that, got the t-shirt. Trust me.

I would suggest you do at least 15 fast reps, with light weights on your alternate days or do circuit weight training (no rest between reps) to improve your cardio till you get to the size you are looking for.

The quickest way to lose weight is lifting weights, because you burn fat even at rest unlike cardio where fat burning stops when you stop the cardio.

Eating a steak after a workout also helps sore muscles recover because it contains natural creatinine.

I would suggest you take a look at the nutritional content in protein shakes. Some are really high in fat.

Try pure basic whey protein. Works very well. Nast taste though

@Hodgey,

Im 6ft and at Christmas I weighed 12st4. I started taking nutrition more seriously and recently when I switched to bulking I weighted 10st.

I now weight 10st3 and Im eating 3000+ calories a day. If Im careful and moniter my bodyfat (which is 9%) then Im looking to put on 1lb a week.

If I ate 2000 cals a day and then burnt hundreds doing cardio, would it have the same effect as eating less?

Of course. At 6ft your maintenence calories is prob similar to mine, about 2400. So by eating 2000 you are cutting 400 calories a day and by doing cardio you are using more.

It is yeah. And at 6ft I can safely say I would not want to be 10st like you were either as I think, personally, I would look ridiculous.

I only said that because I really don't think I'd survive eating 1800 a day. I dropped from like 2500+ to 2000 initially and struggled.

Look ridiculous? Cheers!

I had body fat to lose so was determined to get it where I wanted before bulking. Plus now Im eating much more and my weight will go up as I build muscle.

I knew you were gonna say that.

I mean personally for me having come from a heavy-set frame.

'Heavy-set' = fat, but in denial.