Weight / Fat loss

3 track sessions this week, halfing my meal sizes and having protein shakes. still no weight loss, i give up!

Dump the shakes and don't cut your calories. Eat when you are hungry and stop when you are full.

Weigh yourself in the mirror rather than on the scales... You're probably shifting fat and building up muscle mass; weight in itself says nothing.

I don't think he will be doing either with a calorie deficit.

So ended up back in the gym last night to start off this 5x5 thing. Baring in mind I'd also been in the morning, started the weight at a modest 20kg for all 3 exercises: squats, bench press and rows. Concentrating on form and learning I had muscles in my back I never knew existed.

Then woke up very early this morning do decided to go for a run. Needless to say after cycling too and from the gym squatting and running this morning my legs are crying today.

Drop the running. Please. Cycle instead as you are doing already. Concentrate on your 5x5 system and see how you get on. Keep a track of progress and weights etc.

But would over training actually happen if you were doing weights alternate days and cardio on the days in between?

I depends on your recovery rate and your nutrition. It is possible if both are poor.

Don't quite get the (super) low calorie intake diets... Surely a higher intake allowing for a massive output in terms of exercise is a more efficient and healthier way forward?

Bingo! Absolutely right on.

General consensus seems to be run a 500 calorie deficit.

I think mega low calorie diets fuck up you metabolism making it harder in the long run.

500 is to much in my opinion as a starting point. It is possible to lose weight eating same calorific load, just by manipulating how / what you eat.

Mega low calorie diets suck and people pushing them should be fucking punched in the cock repeatedly...