H_J, i just checked all my posts that were 'relevent' to this thread, I haven't bashed you at all mate (not saying you said i did), i did pick up on your lack of willpower though and i underlined that in my last statement, as i know you didn't come right out and say it, but the implication seemed there and most others must have read the same too. I know you (and i hope 'we') wnat to have a sense of humour about this, but maybe you played it down a little too much in the beginning by ribbing yourself. When we started seeing you were a little more serious and open to ideas thats when decent advice started coming in. RimBlocks advice is almost exactly what i would have advised too and now WantoN is on board (a regular poster in the sports forum). So unfortunately your perceived lack of enthusiasm at the start was received the wrong way i'm afraid. If you feel i added to that, then i apologise. I'm willing contribute my 2 penneth in helping, but too many cooks etc etc...especially when right now you need a "back to basics" approach to dropping some excess weight whilst starting a training regime. Anyone thorwoing too much science at you right now will just confuse and probably demoralise you. I'm sure now that the air is cleared for all and you stated your committment to diet/exercise, you'll start to see some results. Good luck buddy! edit: as regards checking your heart rate, take your pulse rate over a count of 1 secs, then just times that by 6. Again, no hard science, approximations will be fine at the start. As regards past/rice at night.....just reduce your portion size if you can, maybe drink more water, which can help stay off hunger.