Let myself go... Need help with diet & exercise plan

[Pskyoyi]

I'm a 24 yr old male 5' 10" 250 lbs at about 33% bf. Would like to get bf down to at least 15%. My diet habits have gone to $hi*, seems like i don't know what i'm doing. I do cardio once to twice a day for 35 to 45 minutes each time(past two weeks). I haven't lifted in 2 years. Don't care to gain much muscle but need to cut at least half of the body fat.Willing to do and eat w/e it takes. Thanks in advance for any help anyone can offer.

[NEW_IN_THE_GAME]

Well bro, lifting weights while doing cardio will burn more.

You have about 170lbs of lean mass.

so i would say 190-200g protein= 760-800 cals
200-225g carbs= 800-900 cals
60g fat = 540 cals

total= 2200 calories. OK this is a starting point. slowly lower them as needed.

fats should come from good fats like fish oil, flax seed, oliv oil, salmon.nuts.

cardio 4-5 days a week, 30-35 minutes a day start slow.
weights 3-4 days a week

on days you do cardio and weights together, eith split em up. or after weights drink your PWO shake, then wait 15 mins and jump on the treadmill.

Try this for a while, also drink 1 gallon of water a day minimum.

low fat protein good for cutting are.

tuna, boneless skinless chicken breasts, turky breasts, skim milk, protein powders.

carbs you should use are brown rice, whole wheat bread, high fiber veggies.

try to have no carbs for the 4 hours before bed.

have alot of you daily carbs at breakfast, and post workout.

eat your daily vals over 5-7 meals a day.


Do not eliminate fats, they help your body make test, which burns fat.

good lifting, sorry so long bro. peace out!!!!!!

[the_experiment]

my stats and goals are quite similar to yours. if you don't try to gain muscle while you're trying to lose the bodyfat, you might be left with some flab.