manipulate your calories - I am not a great fan of cardio as you will lose some of the muscle you worked hard to build up. Also your body becomes use to cardio very quickly...

Sounds like you are doing alot of cardio - 45 mins in the morning 45 mins pwo is the most I ever do even when I competing....

for a quick loss control your sodium - no carbs after 6pm or 4 hours before bed -every other meal during the day have carbs in... cardio in the morning is best at a steady pace, you up the intensity to much and it will tap into the muscle for fuel


Look more into Glycemic Index - you can manipulate your carbs so much you can lose fat and eat great meals
The Glycemic Index