ATM I'm working casually as a chef.. Diet I have changed, but I reckon I should do more.. What I eat is, breakfast I have cereal (weetbix), lunch usually a piece of meat and steamed veg, afternoon snack is very random and usually something not so good for ya, dinner is a piece of meat and veg again..after dinner maybe a yoghurt, fruit or something... I have cut bread, rice, pasta etc.. out but would rarely have some. Working these gay hours I do its hard to get a mate to work out with, when I had my cousin working out with me (I worked normal hours) we went hard and pushed each other, when he cbf id make him workout and same if I cbf, imo the best way to work out.. I don't really get on the scales, I would rather see myself loosing weight then jump on the scales and record every gram that I've lost... A suit and a few pants/tops fit again lol... For cardio, I mix it up with exercise bike, walking, running and skipping (getting pretty good at skipping I might add) About 30-60min a day of cardio depending and 30-45min weights. total from 1-1.5 hrs workout time. I'd like to take a look at that cycling calorie diet if you wouldn't mind.. Cheers Mike.