Help me lose and get lean!

Give your calories increase more than a week, and even then with your activity level you may still be under eating where you want to be.. At your weight your gonna want to focus on weights more, eating correctly and right amounts of protein.. your probably looking to drop BF% more than weight being 5'10 / 161

Slowly lower your deficit.

Strength train.

Do a reasonable amount of Cardio if things like VO2 max and stuff like that is important to you

Get adequate protein

My BMR is 1856
TDEE is 3527
So -20% of TDEE leaves me with 2821 calories a day, does that seem too high? Should I just try and do more weights and intake more protein at my current 2160 cals and give it a few weeks?

Eat at 2821.

Give it two weeks and if you're not losing increase your deficit.

If your TDEE is 3527 and your only eating 2160 you're undereating and as a result will lose more lean body mass.

I was like you, got rid of the carbs, even fruit! But I'm eating lots of greens, and only fullfat product like cream, fullfat (10%) fat youghurt or cream and so on. Now I'm AT LAST getting thin! And I feel great, have more energy than ever! I changed my life to LCHF (low carb high fat), and I'm NOT changing back! Try it! Here is a link if you wan't to know more about it!

http://www.dietdoctor.com/

At least don't eat any carbs in the evening! They'll go right on your stomach, bacause you'll not have a chance to burn them.

1. Carbs aren't the problem. It all breaks down to calories in vs. calories expended. I'm not saying that this doesn't work for you and many other as when people cut out carbohydrate dense food they do tend to feel 'more full'.

2. The theory of cutting out carbs before a certain time is a complete myth. Your body stores fat because of unused energy over a period of time. As long as you're eating at a deficit you will lose weight. As long as you're eating at a surplus you will gain it.

Weights 3 times a week!!!! Try Stronglifts 5x5 program!!

Cardio just 1-2 times a week!

I like the look of this but is it really just squats/bench press and dumbbell rows 5x5? I was about to buy a bench for home so would this suit me in my garage?
Do it mon/weds/fri with cardio (my spinning bike)tues and thurs

Not exactly - There are 2 alternating days.

Day One: Squats, Bench Press, Pendlay Row (little different then a dumbbell row)

Day Two: Squats, Overhead Press, Deadlift

Trust me - this gets hard FAST. I started very light because my deadlift form is TERRIBLE...but adding weight every lifting session makes this extremely challenging!

Anyone got a link for the actual routine and how to do it etc?cheers

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

If you scroll down a bit, it goes through Workout A & B.

Personally, I know how to do the lifts, so I downloaded the app that tracks all my lifts, plus automatically updates the weights when you need to progress. It also has a built in rest timer, which is good for people like me who struggle at keeping track of time!

Are you taking any supplements? B.C,A.A.'s or glutimine?/

1. Cut out the bread, pasta, and cereal. Carbs are fine, but refined carbs are what prevents fat loss. Try switching up to brown rice, oats, sweet potatoes, fruit, beans and lentils for you primary source of carbs.

2. High intensity interval training 2-3 times a week will get the fat off fast.

3. Increase protein consumption to about 1-2 grams per each pound of body weight. For instance, I weigh 132 pounds, so I aim for 132 grams of high quality protein a day, minimum. I just recently learned that not all protein powders are created equal. Make sure you are using a high quality protein supplement.

4. Whole milk is superior to skim when trying to lose body fat and add muscle.

5. Fat, especially saturated fats, are your friend. Try to keep your fats at 25-30% of overall calorie consumption. Avoid polyunsaturated fats (safflower, canola, peanut, and other vegetable oils) as these are emerging in the dietary science as being directly responsible for fat storage on the body.

6. Give yourself a "free day" once or twice a week to eat your favorite foods in whatever amounts you desire. Otherwise be strict with yourself and eat according to your plan.

7. Get plenty of rest. Eight + hours a night will allow your body to heal and recover from diet and exercise stress. Not enough sleep is associated with obesity and heart disease.

8. Weigh and measure all of your foods. This is the only way to know if you are logging amounts accurately.

9. Log everything, everyday.

10. Watch your sodium intake. Most people eat too much sodium, and this throws off the balance of other body systems. Sodium is an electrolyte and necessary for health, but too much can cause an electrolyte imbalance.