What are your home exercise routines and Diet plans?

Ok so basically im looking to shed a few pounds, I do have a gym membership to an Olympic weightlifting gym, Its only for muscle gain really there is no exercises that focus on Cardio / Weight loss. So i am hoping that maybe you can give me some exercises that i can do with relatively little or no equipment.
Im looking for an hour max workout that is a good fat burner and also if you have a diet plan through it in there to. I am not afraid to try anything.


Note: The reason i cant do cardio is because the gym is only weight base there is no cardio machines. Also squatting 155 kilos at 15

 

First of all, lying gets you no where in life, you do realise 155 kilos is 341 pounds and you think your squatting that at 15. rather you mean pounds not kilos or you've been on steroids since the age of 6 and limme guess this is free-hand not machine assisted as well huh?

i see a lot of "big boys" in the gym, and they don't even squat that much. but anyway back on topic, if your looking for a cardio workout with no equipment, there is nothing quite better then just simply going for a jog, or if your really determined to not leave the house, then just simple things like sit ups and press ups to get the old heart going, and try to rest as less as possible, the more you rest the less your going to sweat and lust burn less fat during it.

 

Ok first off it is kilos, i can post video if you want to prove. But back to topic.
Thanks for your help i done 100 sit ups,Curls (alternate) hands and 100 lateral raises. But do you have any diet plans aswell? But the reason for the high squats is also my BMI index i am heavier than i am suppose to be otherwise i would not be making this thread.

 

And also i am Irish and Northern Irish record holder for squat under 16 and i am also weightlifting champion also.

 

Nothing beats running outside, find somewhere hilly or do sprints for high intensity workouts. Create a calorie deficit and do some moderate cardio and you'll lose weight no matter what.

 

If you do claim to be a champ you could just post your IRL name and we could find out if you're legit with a simple google search lol