my routine:
8am, 3 weetabix, skimmed milk
10am, banana
12-1 - a wrap of some description, often ham and tomatoe or something like that, avoiding bread if possible.
2, more fruit,
3 and 4 more fruit!
6ish, this is my downfall, should have a proper dinner but often am in a rush so end up making a sandwhich or eating pasta etc. if in a good mood though then chicken casserole or something like that.
8 - gym, 20 mins warmup light weight high reps. burns all the glycogen out of your muscles so when you hit the CV equipement your primary fuel will be bodyfat
30 mins xtrainer, target heartrate of 135bpm (easy peasy, working balls to the wall reduces fat burning as the body finds it too hard to break down quickly)
30 mins bike, again either target heart rate or push a bit harder to build fitness too.
now my main weakness if i need to eat after the gym so i do my best to eat healthily, so fruit etc but if i'm famished then a bowl of cereal.
worked so far, 6 stone in 2 1/2 years. probably would have been more if i was proper strict on the diet, which i'm not.
hope that helps