Losing weight but not flab.. maybe getting flabbier?

Honestly, it's probably just because you have a lot left to lose.

If it were me, I would just chose moderation every day instead of binging.

It will help you practice a more "normal" approach to eating which will help you keep the weight off.

It sucks that some people have to work so much harder than others. I see your calorie burns everyday and I want it so bad for you because you are working so hard toward your goals. Hang in there

And, give 30 day shred a go! People knock Jillian but it works! You could do it in addition to your routine if you like, it's only 20 minutes.

Your body hasn't had a chance to catch up, which is usually what happens when you plateau. It means you aren't losing weight, but your body is changing itself. You should stick to a slow, steady, diet without binging, and keep working hard. You will see results when your body is ready to let go.

If it were me, I would just chose moderation every day instead of binging.

It will help you practice a more "normal" approach to eating which will help you keep the weight off.

Agreed. Instead of having one whole day, just set aside some of your daily calories for a treat so you can still enjoy the foods that you like.

Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.

You are probably losing muscle rather than fat hence the flabbiness.

Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.

As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!

Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.

As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.

Hope this helps

This. Seriously, eat some real food. Your body will thank you.

Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.

You are probably losing muscle rather than fat hence the flabbiness.

Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.

As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!

Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.

As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.

Hope this helps

This. Seriously, eat some real food. Your body will thank you.

Except for the 3 meals thing, I agree. Eat a balanced diet and weight train. Add cardio for extra calories to eat. It works.

Honestly, it's probably just because you have a lot left to lose.

The last week I've been cutting calories low six days of the week (like 1000-1200) so that I can have whatever I want within reason one day a week, which will be a Saturday..

I did this a year or so ago, and lost 4 stone in 4 months.. and wasnt that flabby when I got to goal weight. I wasn't rock hard but by no means flabby or squishy.

Obviously I regained the weight, so now I'm trying to lose it again.. but I feel like doing things this way isn't clever cause the last week I've been doing it I've been tired, lethargic at the gym and I feel softer everywhere..

Previous to this I was eating 1600 calories daily and clean foods, with no treat days.

Should I go back to a set calorie goal daily with adequate protein and clean foods and ditch the low cal and binge plan?

You lost 4st in 4 months a year ago. You can't do that without blasting through some lean mass. So now, you have less muscle than you did when you started last time. If you lose again eating low calorie as you are, you're going to rid your body of even more lean mass... eventually, you will have no muscle and just fat left. Smaller deficits, weight lifting and adequate protein are the answers.

I'm about half way to goal, and am squishier now. I think it is because I have lost visceral fat, first but haven't moved the subcutaneous fat from the belly area yet. Losing visceral fat, which feels firm is good in terms of other health. That's the fat linked to heart disease and diabetes.

I think you understand the working out part. The thing you need to work on is your diet. I checked a few days and I didn't see a single veggie in your diet. I am not trying to be rude, but your diet is quite horrible. You are eating too little and too many not so healthy foods. You should really cut your carbs and up your healthy fats and protein.
Some things you should consider adding to your diet:
LOTS Veggies (especially the super green ones)
Fruits
Greek yogurt
almond milk
lean meat like turkey chicken and even beef
Fish
hummus
lentils
low sodium soups
oatmeal

Check how many calories you should be eating:

655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive

Step 2: Take that number and multiply by your activity level:

1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)

Step 3:

LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500

I found this on a fitness blog and I found it very helpful. Don't starve your body because you will just be skinny fat no matter how much exercise you do. Trust me, I have a friend that eats like crap but very little and works out 2 hours a day and weighs 177lbs at 5'3. She is skinny fat and it frustrates her yet will not change her habits.

As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.

As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).

Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.

There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats

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

The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.

Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.

Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.

I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.

To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..

The FIRST thing you need to do is stop referring to it as the MEN'S section of the gym... you automatically tell yourself you don't belong there and you DO! Until you go there... you aren't really lifting HEAVY as you say you are... EAT... feed your body and then go lift weights as heavy as your body will allow.... on the... oh, I'm building some lean and sexy muscle... side of the gym!

As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.

As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).

Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.

There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats

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

The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.

Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.

Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.

I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.

To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..

The FIRST thing you need to do is stop referring to it as the MEN'S section of the gym... you automatically tell yourself you don't belong there and you DO! Until you go there... you aren't really lifting HEAVY as you say you are... EAT... feed your body and then go lift weights as heavy as your body will allow.... on the... oh, I'm building some lean and sexy muscle... side of the gym!

i agree with this ^^ dont doubt yourself, you should go to the gym ready to dominate those big compound movements. those isolations if you have time can be fit in the end of the workout

Lift more heavy stuff + bit less cardio + much better diet = tight a** body.