Hey John

Just wanted to say, I found myself in a position similar to the one you described at the start of the year (90+ KGs, apparent lack of fitness, etc) With the amount of effort you seem to be putting in Im sure you will hit your goals in no time at all, and have a lot of fun along the way (endorphins are the win!)

Ive managed to loose weight whilst not really altering my (lamentable) drinking habits. Essentially what I have done is to have a light carb / protein breakfast when I get to work (beans on toast), a blended fruit and protein shake at ~11am, my main meal of the day at ~2pm, some form of snack at ~4pm and then hit the gym at around 7pm. Then home, couple of beers if I feel like it in front of the tv and then bed!

What I am doing differently to most on these forums is a lot of cv exercise at the gym. To me it sounds like you need to choose, do you want to build muscle or loose weight. Give up on the idea of doing both at once and make a decision. It will be faster to do them in series than parallel

If youd like specifics Id be happy to pm you my daily grind / stats / diet etc

Toka