So many questions, not sure which track to take....

Hi all,

It's been a long freaken time since I've been on here, we're talking years here. Finally I'm just getting back into shape and am at a loss for which way to go. So first here are my stats.
24 yrs old
6'6"
Right round 300lbs
BF% - no clue
Trained for years before, for the last six months I have done just about nothing
Have not seen the inside of a real weight room in just as long

Well with all that just put out there I guess I should start. The first thing I did was started researching and checking things out. I'm the heaviest I have been in a long time. I weigh about the same as I did in college when playing ball, but have a lot less lean muscle. I would love to burn fat and gain muscle, but that seems kind of difficult. If I am wrong let me know. So I was thinking of a body recomp, which my understanding would be losing a ton of the body fat. My ultimate goal right now is to lose weight cuz obviously it's extremely unhealthy. So I figured get in the weight room and do high reps/low weight along with early morning cardio.

The more important thing, which I learned awhile back from this website is to tweak my diet. I'm still working on that and maybe if I have time I will post it tonight or tomorrow, but I'm looking at a higher protein lower carb diet. That way I burn more fat instead of carbs. Now since I really haven't done much of anything lately I am sure I will see results no matter what I do. I was thinking lots of chicken/white fish and veggies. But like I said I will post that in diet section probably tomorrow seeing as how late it is.

My goals are as follows. 1. Be healthier. 2. Lose body fat. 3. Gain lean muscle. 4. Look good in my speedo banana hammock.

I've made tons of excuses lately ranging from I have to work too much to I am too tired. But I've got that shit taken care of. So now that my head is outta my ass, I am ready to rock. I'm gonna see if I can post my pics from my iPad below. Bf% estimates would be greatly appreciated.

Any and all advice is welcome. I got thick skin, so give it to me straight, none of this 90's man "put a positive spin on things" so as not to hurt my feelings. Be blunt and honest cuz I'm sick of being a slob.

Thanks

Ok can't load pics from the iPad, or at least can't figure it out. Well I'm guessing I'm about 30% or better bf. I will figure this shit out later.

Anytime you exercise, you do so in order to try and
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life. For making the best of your exercise, what
you eat before and after you workout is very important.

No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.

If you are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.

For resistance exercise, you'll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you
exercise.

Eating after you exercise is just as important as
your pre workout meal. Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen. The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don't replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.

Keep in mind that mostly during resistance
exercise, you'll break down muscle tissue by
creating micro tears. What this means, is that
after a workout, your muscles will instantly go
into repair mode. Protein is the key here for
muscle repair, as you don't want muscle breaking
down even further to create fuel instead of
lost glycogen.

Once you have finished a cardio session, you'll
need to consume mainly carbohydrates, preferably
those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there
types of carbs after you exercise. After your
cardio workout, it is fine to eat within 5 - 10
minutes.

Once you've finished a resistance workout, you
will need to consume a combination of carbs and
protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.

You'll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength. The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.

After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast. The
blood in your muscles will help the repair process
by removing the metabolic waste products.

For more tips just copy and paste the link below into your web browser:

bit.ly/11qTa9k

I'm not so sure eating a 4k-5k calorie meal, preworkout, is such a good idea. First you have to figure out your TDEE (total daily energy expenditure). The formula can be found in the stickies in the nutrition forum. All it is, is the amount of calories you burn on a normal day once factoring in your daily activity. I.E. work, exercise, etc. Then map out a diet plan that puts you 300-500 cals under your TDEE. For starts try out a 60/20/20 split. This means make sure 60% of your calories come from protein, 20 from carbs, and 20 from fats. After a week of eating 500 calories under your maintenance, you should've have lost a lb of body fat. 3500 calories = 1lb. You don't want to lose more than a pound a week bc if that's the case you'll be burning muscle mass too. All cardio should be done first thing in the morning on an empty stomach. You can also have a BCAA drink before cardio to prevent muscular atrophy. Head over to the nutrition section and put together a diet. Once you get down below 14% bf you can start carb cycling and using other methods to burn that last bit of stubborn fat, but for now just stick to the basics. Slow and steady wins this race brother. It's a long process but you'll appreciate all the hard work a year from now. I started my cut at about 25% bf and I'm down to about 20 now with still a long way to go. Keep your eyes on the prize. Good luck