Help with Diet and Training

Hey guys. I am trying to lose some extra weight before December so I still have about 3-4 weeks left. I use ECA (3days on, one day off) and some other stuff to help me with some cardio etc. I weigh about 86kg now. Please help with advice with food and training, dont have money to buy more stuff atm. I gym 5 times a week, doing 2-3 times cardio there. Also do 2 times a week cycling about 60-90min low intensity in the morning and gym later that day. So this is just a slight summary of it, just want some tweaks to it.

Sort of My Diet & Training for days doing cardio at gym

8am - 40g Oats and 2 Egg Whites
11am - 3-4 egg whites
1pm - Slice low GI Bread with bit of peanut butter
3pm - Cardio 40min and Gym about 60min
5pm - 40g Whey Protein Shake
7Pm - Brown Rice/Chicken/Stirfry/lean Mince/Eggs (Combination usually-not everything)
9Pm - Salad or sometimes a fruit
10Pm - ZZZzzz

Extras:Dont eat so much of appetite suppressant, about 3liter water a day and about 2-3 fruits (bit much I think)

ok first off diet should be like this, 2 egg whites should be 7 egg whites + 1 full eggs, 7 egg whites + 1 full eggs, slice of low gi bread + peanut butter should be 1-2chicken breasts + 1/3 cup of nuts,2:30pm = half a cup of oats + 40g whey protien. 5pm 60g whey protein, 7 pm 200g lean beef steak/chicken,1/3 cup of nuts. 9pm 60g whey shake + 1 table spoon peanut butter.

training should be like this :

6:30am cup of coffee + fat burner + 20mins HIIT cardio.

3:00pm 1 hour intense weight training followed by 20mins moderate intensity cardio.

Hi DJ, I am new to this forum and feel blessed to have come accross it. Please can you assist me with an eating plan. My goal is to gain some lean muscle(not too much as I am a cyclist) and lose quite a bit of fat. I have adjusted my training and diet for the past 8 weeks and results regarding fat loss has been minimal. Very discouraging but I am commited to make this work so I am carrying on. What i have done to to follow the USN Life Challenge eating plan and training program. I am using the USN supplements, Diet Fuel, 100% Whey, Phedra Cuts and CLA.

After not having satisfatory results I started with Winstrol injectable 1ml/50gm, twice a week and some Ventipulmin 2gm per day = 32mcg clen per day. I know its a mild dose, but have been getting results (seeing development in arms, chest and shoulders). The problem is that my weight has now increased and I am of opinion that my body fat is in the region of 21%, so my total body weight should be coming down and not increase. Dont get me wrong, I am happy about the upper body development and loving the weights, but really really need to see the fat decreasing. Like i said, I following the USN plan (1 day weights, 1 day high intensity cardio of 25-40min)Doing this 5-7 days a week and then also doing some road cycling. The cycyling has taken bit of a back seat as I trying to get my body sorted out and really hope its going to be possible. Your help and experience will be greatly appreciated. I can offer more info if you are able and willing and have the time to assit me reach my goal. Needless to say I am one the most teachable beings you will come accross, so your teaching will be of great value. By the way I am a 33 year old male, 88kg's (was 86kg before I started), 1.72m tall, and probably in the region of 21% body fat (fat mainly in mid section, right aroud) Look forward to some valuable advice.

bro if u are looking for a custom diet,go to the contact us tab at the top of the page and email me,note i do charge for diets and programs.

well what you must realise is that putting on muscle is the best fat burner around,1 kg of muscle added means whilst u are sitting around doing nothing u burn 33 more calories a day,so 10kgs of new muscle is 330calories burned doing nothing. dont worry about the scale so much,worry about if your pants are getting looser,you look good in the mirror,your strength goes up... you should be doing weight training roughly 4-5days a week and cardio 4 -5 days a week,at least 2 days off from both a week,preferably 3.... what u need to realise is that the weight didnt appear over night so its not gonna come down over night... thats all,u need to take 12-16 weeks to get to that point where u want to be,loosing 1 kg a week is roughly a good plan,when using steroids u hope not to loose kgs yet stay the same weight but get more muscular and trade fat for muscle.

Some advice please.
I am 33 years old / male / 1.72m / BF= +- 22% perhaps more / 88kg

For me to loose the body fat, say down to 10-12%, do i try build muscle still to aid the fat burning process or do I focus more on losing the fat only so mainly cardio and dieting? Or do I run the risk of weighing heavier doing regualar weight workouts along with cardio? Just started on some cyp but only doing 2 shots a week of 100mg each. Afraid of the water retention or sudden increase in weight. I definitely want some muscle though, something like those guys on the men's health mag:laugh: I am rather short so I think I could be weighing quite a bit less than 88Kg with more muscle than I have now, well I am hoping so:unsure:

Would like to hear your suggestions. Many thanks.

By the way, I will be getting a plan from DJ once he has had a chance of reading my mail.