I studied sport at college for two years. Cant remember much as I was a bit of a hothead but a slice of general advice I will say :
Sleep is important, try to keep a regular sleeping pattern where you don't go to sleep too late.
Cardio can be useless to a point.. you burn fat best working at 70-80% of your max ( interval runs or short sprints for example are very good )
They say Diet is 70% approx of losing weight ! In my personal experience your diet is influenced in what you are trying to gain from the diet. for you guys avoid junk food and sugars completely and ready meals.. they are trash!!. theres plenty info on the web. BBQ sauce wont make your chicken pointless Jim, the Chicken will get used but your basically in-taking a % of sugars with the BBQ sauce Try lowering the amount of sauce then put a light tomato based sauce on it
Breakfast is the most important meal of the day and if you can try to avoid eating past 8PM..if you are hungry eat something light, banana and half a glass of milk.
Water water water. Sometimes when you feel really hungry you are more thirsty than hungry.. Have a long drink to take the edge off and in turn you'll eat less
I'll leave it at that. I'm currently sitting at 14 stone approx and I'll be getting back into shape in the next few months. Ill make a detailed thread about it with what excersices I did what I ate etc and before and after pics.
Good luck guys