1. Search the forum archives. Most questions have been asked MANY times before and people have provided MANY answers before. Your question is one of them. I recommend you invest the time before leaning on everybody to "help me lose weight".
2. "Please" goes a long way.
3. If you insist on demanding help (as it sounds), at least give people something to work with. Your current request doesn't actually give any useful information about your condition or your training.
4. Be glad that Chucky is not here to respond.