Little info on current state of body.
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Listen, I'm a plain old high school football player that's slowly turned into a slob. I'm 27yrs old and I've been back in the gym for a few weeks and max bench is 180-200lbs which is PATHETIC, legs are still very strong however (bad knee hasn't started hurting abnormally) leg press 480lbx10 as many as 4 sets and it still isn't burning my legs out. TO be honest it's a sitting press so I've done it a few times with one leg just to see if i could so I've not declined so bad there but I'm in need of a simple but effective way to lose weight.
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Ok simple, quick, question. I do cardio 3 times a week at 30 minutes (brisk walk/jog) and do some type of weight training 4-6 times a week. I do try to split things up and not just do a tired old circuit each time going to each station. I do 5x5 on everything (which up until the last week had been 10x3sets)and add 5lbs to the major exercises each week such as bench, incline, and if it's cabled I'll go to next setting and do my best to push through if not I'll return to the lbs that I've found i can do 5x5 with each exercise such as butterflies, triceps with both rope and v bar. I use good form on each exercise and NEVER cheat on reps Anyways the point is I'm going up in weight as needed on each station I use and I break routines up kinda like we did for football weightlifting besides going 5x5 instead of the pyramid for now. I've read muscle building at this site for quite sometime due to the knowledge being posted by people living it here on the boards. I should've never let myself get in this type of shape but I've read so much stuff my mind is at a stand still. So I thought who better to get an honest answer from and not some scmuck diet fad or miracle pill. I've read that fat people shouldn't lift weights we should just diet and cardio but that's not my idea of healthy living. I simply want to weight train and gain strength which doesn't have to be in excess I don't mind doing cardio as needed. So basically WHEN someone has the time if possible post me a routine for the gym I don't mind if it's copied and pasted from JennY Craig.com (maybe I've missed it somewhere) and tell me what a day of food intake should look like for 5'10 300lb male.
All help is appreciated and I know I'm fat it's why I've asked for information so if you feel the need to remind me feel free to do so but I'd rather have this thread used for previous experience or knowledge from another member that maybe knows what I need to do or has done it themselves. Believe it or not I don't eat much (the last day I counted calories I ate like 1600) but I don't eat healthy and I know that's a problem. I've lost 31lbs in 8 months through just generally slacking down on eating so what can I do to get to at least 230-240lbs I'd be fine with that?
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Thanks in advance.
tdee is 4236 btw
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