Weight training for weight loss

[BreakinIT]

Looking for advice;

I've been training for about 130 days now, I have managed to go down from around 21 stone to 17 and noticing some decent muscle gain, so really this should be where the fun starts.

However, since getting to 17 stone I can't seem to move down!

I'm 6ft3 and would like to be around 15-16 stone maximum. To get to 17 stone I did a lot of cardio, with weights second. For the last 50 days or so I have been doing weights more often and cardio 1-2 times per week, this is where gains have been far more noticable.

So now is where I am getting confused/need help. I want to lose fat and gain muscle, my understanding to achieve this:

Do weights more often than cardio
Eat around 2000-3000 calories per day depending on weights or cardio

I do in total 250-350 reps a weight session with 4-5 sets of 12,10,10,8,6 sometimes another 6 or 8 and divide the muscle groups.

Cardio is running, bike, cross trainer and or rower for 50-120 mins.

For my diet breakfast is oats/sometimes I miss it, at lunch time the only thing available to me during weekdays is baguettes, sandwiches, potatos, pasta, rice. Sometimes have a banana or toast before gym, after gym I have a final meal and then cereal in the evening if im hungry.

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Does anyone have any suggestions?

[TRC]

Firstly, you can only burn the fat or gain the muscle. You can't do both at the same time. So you'll have to make a choice as to which you want to do first.

Personally, for fat burning I would stick to a strength rep range for my weights(5x5 for compounds) sessions 3 x per week followed by HIIT for 10-20 minutes. Ditch the long session cardio unless you're looking at being a marathon runner.(others may say to stick with it, but I find HIIT better for fat/weight loss) Steady state cardio will lead to more loss of muscle in the long run.

I would also recommend fixing up your diet for optimal muscle gains and/or fat loss. Eat right and you'll feel and see the benefits. Diet doesn't look great really, you'll need to get protein in at every meal/snack. Get plenty of leafy greens, some good fruit and healthy, essential fats.

If you can give us a break down of your full diet, daily intake, rough guide.
And a list of exercises you do on your weights session.

http://forum.myprotein.co.uk/cardio-...ll-cardio.html Great thread from NU about cardio. Have a read.

[BreakinIT]

Training:
(I may get some terms wrong for the type of excercise! Please let me know)
3 sessions a week;

Session 1 - Back/Tricep

Sets; 12, 10, 10, 8, 6 (sometimes 8), 6

Lat pull down
Bent over row
High row (on knees pulling the cable towards me) but with the lat machine/ close grip aparatus
Seated Row
Straight back seated row
Bent over tricep extension (up to 70 reps in total)
Tricep pushdown (up to 70 reps in total)

Sometimes for power I do the close grip row (think its called gorilla press?) with a bench bar and some weights

Session 2 - Chest/Bicep

Incline
Flat bench free weights
Incline free weights
Incline fly
Bicep Curl
Lat machine bicep
Chest press machine

Session 3 - Shoulder/Legs

Dumbbell shoulder press
Front raise with barbell
Smith machine shoulder press
Lateral raise
One arm lateral raise
Shrugs
Leg press
Leg extension

Then cardio once or twice a week when I am not doing weights.

I tried to post some links but it won't let me, hope I havent said any wrong excercises.

Typical diet;

Breakfast; Milk and Oats, on weekends egg beans and toast
Lunch; Jacket potato with beans and salad
Pre gym: Toast, Banana, if I don't have gym I will have beans and toast or some frozen food like pizza
Post: Cereal, maybe a bit of yesterdays food or just final meal
Final meal: Ranging meals from mixed veg to chicken, fish, chips (oven), mash, pasta, spaghetti, lasagne

Sometimes I will have cereal or toast later on if im starving. I am getting annoyed with my intake of potatos in the form of jacket potato or chips, but I can't think of anything else that is available.