Protein powder!

Well going by your ticker you only have a small amount of weight to lose (4lbs?).

You should only really be running a small calorie deficit (i.e. aiming to lose 1/2 week). Unless you are really, really tiny and have an unbelievably slow metabolism, then you really need more than 1200 cals.

Getting extra protein is a good thing, so I wouldn't worry about that. And whether you drink your shake before a meal, after a meal, early in the day, later in the day, etc. is going to have zero real impact on weightloss. Being in an overall calorie deficit is what makes the magic happen, not meal timing/frequency.

I would take an honest look at your numbers by setting mfp to lose 1/2 week. Accurately log your food and exercise for 2 weeks and see what happens. Then adjust on the fly from there by going up/down a couple of hundred calories and go again for 2 weeks. When you are losing, on average, 1/2 week then you'll be fuelling your workouts, retaining lbm and getting a good bodycomp. However, continuing with massive deficits when you're already quite trim will ultimately lead to you losing more of the good stuff (bone density, connective tissue, muscle mass).

If you are at, or about, your ideal weight, then you could shift towards bodycomp orientated goals.

A small calorie deficit, adequate protein and a reputable, challenging and progressive full body routine 3x a week (could be machine, barbell, dumbbell, bodyweight or kettlebell based). Stick with it for a few months - judge your progress by the tape measure and progress photos and strive to get stronger.

Fat loss will be a pleasant and noticeable side-effect whilst you get stronger and maintain your muscle mass. People who set fitness goals (get stronger, faster mile time, do some pull ups, etc) are the one's who are most often the most successful in keeping weight off for the long term. Think of exercise sessions as training towards something. It'll keep it fresh and it'll keep you in the game.

This is what I'm aiming for, it's just getting everything right but I think the protein has helped and makes me more focussed.
I do mainly machine weights and cardio just to keep my fitness up but keep upping the weight every other week or so I don't get used to it and I try to swap and change around with routines to shock my body, it's just keeping at it and keeping the sweet tooth at bay..

Well, increasing load on the bar/machine/etc is what "shocks your body". I would investigate getting on a well designed programme rather than "winging it" - as a beginner it's too easy to spin your wheels, make poor exercise choices, increase the load too slowly, Increase the load too quickly, not enough recovery, too much recovery, etc. Programming is quite tricky to get right, even if you do have some knowledge of it.

If you are set on using machines, I would investigate something like this:

http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html

checkout the machine-based routine in the right-hand column. He discusses hw and when to progress the load, too.

If you are thinking of moving to barbell-type routines, then any of:

Starting Strength, Stronglifts 5x5, All Pro's SBR or New Rules of Lifting

would serve you well as an on-ramp.

If barbells aren't for you, then

YAYOG and Convict Conditioning

are body-weight based routines that show you how to progress appropriately according to a schedule.

For kettlebells, something like:

Enter the Kettlebell or Simple and Sinister

would be appropriate.


I can't stress highly enough that a good progressive routine is important if you want to get somewhere. Go-by-feel type lifting can work well for a more experienced lifter/trainee, but often leads to wheel-spinning and a feeling of disappointment for beginners.