If your main goal is major fat loss READ THIS ENTIRE POST! (linked as well) {Feel free to comment so I know you read them} & DO IT! AGAIN & AGAIN! YOU NEED MORE CARDIO!

Vitamins & minerals you need everyday:

A: up to 10,000 (iu) in divided doses. Best would be beta carotene
C: 3 grams (g) in divided doses {not time released version}
D: 400 (iu)
E: 1,200 iu
Thiamine{B1}: 5-10mg
Niacin{B3}: 50-100mg
Pantothenic Acid{B5}: 5mg
Pyridoxine{B6}: 5-10mg
Folic Acid: 500mcg {micrograms}
Biotin: 300-500mg
B12: 10-15mcg
K: 50-100mcg

Minerals:

Calcium: 1000-1500mg in divided doses
Phosphorus: 800-1200 mg
Magnesium: 500-750mg {Don't take w/any fiber source, as fiber impairs absorption.
Sodium: Limit sodium {ussually from table salt, cheese, seafood} try not to exceed 2000mg
Potassium: 2500-400mg
Choloride: 1200-1400mg
Iron: Take 1gram of your vita c w/20-30mg of iron daily.
Zinc: 25-30mg
Copper: 2-4mg {don't take w/zinc}
Selenium: 150-200mcg
Chromium: 400-800mcg in divided doses
Iodide: 150mcg
Maganese: 15-20mg
Molybdenum: 150-200mcg
Flourine: 2-4mg
Silicon: 15-20
Vanadium: 10mg {vandate form}
Boron: 2-3mg

Tips to remember...

Take the fat soluble vita's {A, D, E, K with esssential fatty acids (flax oil, is my fav)

Take C{250 at a time} & E together

Vita C should be taken 1 hour prior to, and right after exercise

Use the natural form of E, D-alpha tocopherol. Not DL

Do not take chitosan, or other fat blockers w/ fat soluble vita's{A, D, E, & K}
Beta Caratene can & should take the place of Vita A

The B vita {such as b6 and b12} should be taken before exercise

Use the niacinamide form of b3 if you get skin flush, or irratation {Don't use the slow release vers}

Take calcium with vita d. {Do not take with Magnesium}

Take more zinc {not w/copper}

Selenium is very important in helping to regulate metabolism as it supports the conversion of T4 to active T3

This is set up how I personaly do it. Utilizing a morning sprint on an empty stomach {no food, but plenty of water {before, during, and after} Or, I drink 1-2 cup/s of coffee w/.5 tbsp of Korean Red Panax Ginseng} then sprint cardio, & workout. Make sure you sprint two to three times per week, and have one day of moderate pace steady state cardio.

If you have a smart phone, get the app jefit to help track meals, etc.

Take plenty of rest days. Work smarter, not harder!

Stretching always makes a diference in lean mass.

Use free weights

Use machines

Breathe properly. Never hold your breathe during any exercise

Use a spotter

Warm up for about 5-10 min before hitting the weights HARD for about 45-60 min

Sarges Shake:
1cup fat free Greek Plain yogurt
1cup fresh blueberries & blackberries, or raisins, etc, etc, etc
Tablespooner of Flaxseed oil [Barlean's]
1/2 - 2 cup {Goats} Milk
1/2 cup 100% Orange Juice
1-2 scoops of protein powder [Strawberries&Cream, Gaspari Nutrition MyoFusion]
A small handful of almonds, and walnuts
Purified, or distilled water
Ice cubes for consistency
Mix with a handheld mixer

Sigh!

PreWorkout for Monday & Thurs. Sprint as long as you can. Then Immediately stop drop & do 45 seconds of Military Pushups, crunches, & Mountain Climber Pushups individually at each stop from sprinting. Walk for 1-2 min, and repeat for at least 10 min

Before your sprint/run mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a plank for 1-2min. Rest for up to 5 min before your run. Once per month Do 1 set of pushups, pullups, & dips to absolute failure; then run 3-5 miles. Try to beat your prev time...

Wear a (lightly: 5-10 pounds) weighted Vest...

Monday & Thursday All 10 sets, if you can.
Crunches - 25
Bench dips - 25
Mixed Grip Pullups - to failure
Pushups - 25
Cardio apparatus of your choice At least 30 min, Up to 1 hour...

Tuesday & Friday All 5 sets, {unless otherwise noted}
Walk/jog 10 min
Jumping jacks - 45 seconds
Leg stretches
Hip rollers - 10 per
Squats - 25
Lunges 10-20 per leg
Left & Right Crunches - 30 ea
Pullups - sets to failure
Wide grip pullups
Walk or jog for 10 min

Wednesday Steady state Cardio {apparatus of your choice} 45-60 min

REPEAT TWO-THREE TIMES, Then do it backwards
At the end of 1 or 2 months month of doing the above. Do this once before you start program.
Monday & Wednesday Write Everything reps/sets/etc Down!
Pushups max reps in 60 seconds
Sit Ups max reps in 60 seconds
Pullups max reps in 60 seconds
Run 2 miles at least at an 8 min pace per. Although, you could prob walk that!

Tuesday & Friday
Run 5 Miles in at least a 40 min pace.

You can do the above with my off cycle workout {linked}
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/off...

Again; Remember to write Everything down...

Make sure you dial in your Diet, Get it In Check 1st! It's a lifestyle change, not something you can do off & on... Research, research, research!!!

Make Sure To Read My Post {linked}
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...

Sounds like a recipe for a bad idea cake? No mention of the diet that has you where you are? So lets assume this laundry list of compounds gets you to where you want to be, can you then stay there without the products. Or do you just eat the way you like and do a spring cutter once a year. Now if your answer is, "oh no, my diet will be spot on once I get ther". Well then your diet will get you there as well. I start pounding away fat by doing what you should be in the kitchen and assuming you are old enougb I run a test only cycle once you drop a few pounds and speed up metabolism just a bit to get you there as you put on a little muscle. Can be a little more specific with some age appropriate suggestion with age as well. Really bad habit as you have it laid out here brother, just a bad idea from the jump.