Good going dude. I know standing on a weigh scale is very tempting. But also try just looking at the mirror (vanity) to look at some progress. Sometimes you won't notice because you're so used to looking at yourself but when certain lines start emerging....you can't help but bust out a few poses Diet is your frenemy. I'm not sure what is near you, or what your eating habits are (apart from the afore mentioned subways/McD meals). But what I do... is that every week / or few days... I will decide to cut something out from my food intake. For example: Week 1 : No crisps/similar "bad" carbs. Helps a lot when you start bringing down your carb intake to about 25-30g per day. Week 2: Chocolate Week 3: Soft drinks And all that would be whilst you will be trying to eat clean anyway. And the weight will drop and quite rapidly. I hope what I said above is not "teaching you to suck eggs" but that's my weight cut/pre comp diet regime.