Advice - Fat Loss

[JasonGraham]

Looking for some advice please guys. I’ve got a LOT of weight to shift, looking for pointers on things I could improve. I am 6ft 2

7th Jan 23

Weight 170.6kg
Fat % 41.7
Muscle 93.2

today
Weight 158.5kg
Fat % 37.6
Muscle 92.6kg

current training circuits x3 hours per week which is broke down to legs, upper body and arms, shoulders and chest. All sessions pretty cardio focused as you would expect.

cardio or even training in general outside of these sessions has been minimal.

nutrition is 2,200 calories with 228g of Protein. Where possible i’m trying to increase whole foods and drinking approx 3 litres of water per day.

I would be grateful for your feedback on how I can continue to progress on my journey, keen to get advise on training to add, supplements as well as nutrition tips such as pre & post workout advice

[LekaPerton]

Definitely sounds like your calories are a bit off if you're not losing weight after a while. Dropping them slightly and keeping an eye on how your body responds should help. Also, strength training while cutting makes a big difference—it keeps muscle loss to a minimum. I’ve been checking out deuspower.info for some extra options, and having a solid plan makes it easier to stick to the process.

[pitvil]

Training: Keep your 3× weekly circuits but consider adding 1–2 short cardio sessions (20–30 mins walking, cycling, or rowing) on non-training days. Incorporate heavier resistance with fewer reps in some exercises to maintain muscle. One HIIT session per week can boost fat loss.

Nutrition: Your 2,200 calories and 228g protein are solid. Focus on whole, nutrient-dense foods, high fiber, and plenty of vegetables. Pre-workout, have light carbs + protein; post-workout, protein + moderate carbs to aid recovery. For those exploring hormone support alongside training, platforms like Hoot HRT may be worth looking into.

Supplements: Whey protein, creatine, omega-3s, and vitamin D (if deficient) can help.

Other tips: Prioritize 7–9 hours of sleep, manage stress, and track progress via measurements, not just weight. Consistency is key.