Shortcuts, like using, eca etc. are fine, but if your diet is, admittedly, not the best, and you're in 'ok' shape, then how the fcuk are you gonna know how/what your body is capable of/how it responds. You're not ready for such a step, yet. Clean up the diet and increase your intensity (I figure you're slacking here, too). See Cap's above advice. The faster you try to make progress the faster you will lose any gains. Make haste slowly.