Q: mike i have a question, i find it really hard to lose a pound a week, becuase i tend to lose more than a pound, and how can i increase my chances of it being fat, becuase i am trying to lose weight. Should i not eat carbs after 6, when im less productive, and concetrate on more on proteins

A: Don't worry if you end up losing two pounds per week instead of just one. One pound per week is just a target and nobody can realistically maintain such exact control over diet and training to steadily and smoothly lose exactly one pound per week. This is especially true if you are quite a bit overweight -- the higher your bodyfat percentage is, the more likely your weight loss will come primarily from fat, so you can afford to lose weight faster. As long as you are eating right and exercising you will most likely be fine. If you are still worried, post back with more detailed information about yourself (age, sex, weight, height) and your diet and exercise program and I'll tell you if you are on track. But as I said, if you are seeing progress and not losing too much weight compared to your bodyfat level, you are probably doing well.