MINIMUM 45 mins cardio 4x/week. fast walk on treadmill at 3% incline..
breakfast is too small, dinner is too big. should be the other way around. ALWAYS make breakfast bigger than dinner esp for weight loss.
get snacks between meals. total 5 meals/day.
like needsize says: if you're over 30% BF you should be dropping lbs. fast. be honest with yourself and limit variety. are you drinking sodas/eating desserts? how much sugar you taking in? it shouldnt take much for you to be dropping weight quick. but dont expect it overnight. if patience is not your virtue then this will be a rough ride for you. even if you're on hgh (which should be a last resort for you) because anyone on it will tell you it take months and months before you see anything on hgh anyway.
like mikea says: weight train. hard. this will be your primary path to weight loss. keep your body in recovery 24/7. force it to burn fat to repair muscle. and KEEP A FOOD LOG! so important for seeing results.
but most importantly, above all.. PREPARE MEALS IN ADVANCE!!! i cant tell you how crucial this is to losing weight. when you wake up monday morning you should have tue, wed, thur, and fri meals already ready to go. thats 5 days of guaranteed weight loss. repeat every week and you'll be fine. when you dont have meals prepared, you improvise, and thats what got you to this point to begin with..
if you need more help feel free to send me a PM. i love chatting on this subject. im not good at alot of things in life, but i can help people lose weight naturally very fast.
best of luck!
cheers
-b
