Hi guys,

Quick note, I just read my whole post, and it's long. Your time to have a look is very much appreciated.
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I basically joined this site 10 months ago and went up and down by around 10kg for a while. I'm getting married in late August and started to try lose weight a month or so back but lost about 5kg then plateaued cause I started drinking and stuff again. So now I wanna get my arse in gear with a solid 12 week program.

Now, I don't want some miracle quick fix thing, I've been overweight forever basically, so I know the benefits of steady weight loss. As with anyone who has been fat forever, I know about what to eat and what to do to at least maintain a weight. So I'm not really looking for a long term "change your mind, change your life" type thing. I know that stuff, but for now, I just wanna burn that fat off quick. I don't mind a little rebound after it even, I can control that fine. I'll lose that with the rest of my weight at a slower pace after the wedding so I can be lean for my kids.

So, all that being said, I'm looking to just drop kg's fast. I'll party hardy at the wedding then just keep to eating normal and exercising three times a week like I do now afterwards. So you don't have to lecture me about a rebound or focusing on the wrong goals, I know all that stuff way too well

So any ideas for a good way to just drop fat in a 12 week challenge style? Muscle isn't a top priority to me, but I know it helps burn fat, so I'm more than happy to build as much as I need. I already play indoor soccer on Wednesday and Thursday, and squash on Tuesday. I think I'll drop squash and focus more on weights or hardcore cardio. So with soccer on Wednesday and Thursday in mind, do you guys have any suggestions for good exercises for the other days for my specific goals?

As for food, I'm just gonna eat normal healthy. Cut down on fats and carbs, etc, etc. The standard jazz. But if you guys can suggest some good foods to try eat more or less of, particularly for fat loss, that'd be great. Most nutrition on this site is based on gaining muscle and eating lots of natural peanut butter haha.

Quick rundown of what I am thinking (so I don't look like I haven't thought about it myself):

Food: 1500 calories a day max - 5% max of fat - limits carbs - no booze

Excercise:
Monday, Tuesday, Friday - gym (weights or cardio, don't really know)
Wednesday, Thursday - indoor soccer for 40 mins each night
Weekends off

Weight to lose:
32kg - Make me 115kg

Thanks for any help, and wish me luck =D

Well I decided on a few things. My exercise regime is as follows:

Mornings
Mon - Fri - 30 minute walk

Nights
Mon - Not sure still (walking for now)
Tue - 1 hour of squash
Wed - 40 minutes of futsal (indoor soccer)
Thu - 40 minutes of indoor soccer
Fri - Not sure (will walk for now, might end up be dancing prac. for the wedding)


As for food, it'll be 5 portions a day. Typical day:

Breakfast - 2 peices of toast with vegemite or 2 weetbix
Morning break - apple
Lunch - Heinz Big Eat or a sandwich (around 400 - 500 calories)
Afternoon break - apple
Dinner - Normal dinner stuff ( around 400 - 500 calories)

Standard diet really. Had 1300 calories today, 200g carbs, 30g fat. Be about that every day. Between 1300 and 1500 calories.

That sound decent to people? Or can you see some major flaws?

Instead of just walking, you should try mixing in some running, if you can handle it. Running burns waay more calories than walking. Try doing intervals. 1 min running, 2 min walking or something along those lines for 30 minutes.

You need more protein. You should try to have some at every meal. Breakfast isn't too bad, but if you can, replace Weetbix with Fiber One and have a side with some egg whites.

Snack; berries & cottage cheese would be my choice over an apple.

Lunch; you would be better off if you made yourself a dish with chicken or fish and fresh veggies over a big eat.

Dinner; Same as lunch

And I agree with Rachael, you're going to lose a lot more fat doing intervals over just walking.

Alright, thanks for the info. I did already actually chuck in some jogging when I was walking anyway. I noticed my heart rate was slowing so I just jogged it out for a bit. I'll definitely throw way more in the further I get along. I should also note the half my walk is uphill.

I've got special k advantage for breakfast as well. Has lots of fiber, dunno about protein though. As for lunch, I think most of the time it'll be a sandwich. Usually chicken/ham and salad. Dinner is already mostly fish/chicken and veges. Sometimes steak as well. I'll try get some other snack for then an apple as well... mix it up a bit.

Thanks for the advise, any more is greatly appreciated.

On a side note, will more protein actually help weight loss, or just help gain muscle? Only way I could think it would help is maybe in processing fat into muscle.