I have been following this routine for the past few weeks and have gone from nearly 14 1/2 stone to around 13 1/2 stone . Multivitamen - 1 in the morning, 1 before bed Choline and Inositol (members of the B vitamens which help the liver process fats ) - 2 with breakfast, lunch and dinner Breakfast - Oat bran with 3 egg whites. ( I was advised to eat egg whites but I just fire a scoop of Whey protein into my cereal instead. Followed by half a grape fruit. Lunch - 1 lean chicken breast with veg and a little cider vineger poured over the top followed by half a grape fruit. Dinner - 2 Cod fillets with a medium baked potato and veg again followed by half a grape fruit. Snacks - Crisp bread with low fat cottage cheese. Apparantly grape fruits are great for helping to shift the fat. I thought it sounded a bit odd but the above is working for me so I'm not going to argue with it. Hit the weights hard and do cardio straight after your weights session. This will allow you to get some good lifting done and make your cardio session more affective as your energy levels will be depleted. Lifting is very important as the more muscle you have the more fat you will burn and your body will burn extra calories for around 24 hours after you have finished while the body repairs itself. With cardio you only really burn extra calories while carrying out the activity.