All advice welcome

[JMR52]

Ok i've let myself go...............damn gf's always do that to me.......
i'm 27
5'10"
300 lbs

i had worked out for 4 years straight and gotten my strenght up and my weight down to around 245 about a year ago w a diet that was suspect at best............i have a very slow metabolisom so it's hard to lose and easy to gain............

I"m really trying to get in GOOD shape for really the first time in my adult life i quit smoking last week and have started training again

i know it's lame but my x gf bought me that 10 min trainer dvd's so i do them in the morning and then hit the gym after work i would like to drop down to about 225 or 250 but i'm not really sure what the best diet is..........i considered using some gear to help jump start this i.e. winstrol , deca , test stack but i think i should save that till i get down to a better weight but it's hard to look @ everyday w out wanting to use it but i think it'd be a waist at this point.............i have a post on the diet board to help with that so any advice on a good workout to do would be helpful

[odis-ray]

I think the best thing you can do right now and for the next year two is stick to a very strict diet. An hour or two of exercise 4-5 times a week will help (you must really push yourself too). But the diet is gonna make or brake you.

What is your caloric consumption?

Here are some tips (If you already know this don't feel insulted):
1. Stay away from sugar (read the labels).
2. Keep fat, especially saturated,to a minimal level
3. Eat clean sources of protein.
4. Keep carbs at a minimal level (do your research and find out how much you need to function). Stick to wheat, oats, brown rice, sweet potatoes, etc.

This is a rough guideline. Read the labels on everything, and stay away from the bad stuff (know what the bad stuff is, do research). And remember the rule of thumb: To lose weight, you must burn more calories than you consume, so keep track. Figure out your intake and space it to about 5 meals a day. Good luck.

[JMR52]

my new diet

Meal 1: Post cardio
4 egg whites and 1 whole egg
1 cup oats

Meal 2:
1 - 1.5 can(s) of Tuna
Green veggies (steamed)
Sweet potato
Fish/flax oil (2 capsules)

Meal 3: At work?
1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

Meal 4: 2nd break?
Repeat meal 3, add flax/fish oil



Meal 5:
PWO Shake, 4 oz of chicken, 1/2 cup of fat free, cottage cheese, 2 red potato's

what i need help with is my actual workout plan

i wake up in the morn and jog/walk (bc i'm just getting back into it) for 30-45 min

then eat meal 1-4 between 11 am and 930 pm i get off work about 11 pm then i will go to a 24 hour gym by work

i need to know a training split i will be working out sun, mon, tue, and thur..........i could do sat as well but i work a double i could also do m, t, thur, fri i just need some help with what to do.............and should i do cardio after i w/o too??

[odis-ray]

Your diet sounds good, except the caloric intake seems to be high. I haven't done the math. You WILL be hungry, but your body will adjust and you will lose weight. As for the workout, lift weights. Jogging is not the best thing for overweight individuals, so if you do cardio, do something that doesn't pound your joints like riding or the elliptical (never before you lift). As I said, your diet is the major factor, you can burn calories any number of ways, as long as you burn more than you consume with exercise and just daily activity. A workout plan is something that will take time for you to tailor and tweak and it should never stay the same for too long. As your body changes, so should your workout. If something doesn't work, do something else.

[JMR52]

i've worked out alot b4 a few years ago i was bout 240 benching 350 i know how to work out i know all the exercises i've just never been this out of shape and i'm not sure what the best way to w/o to lose weight is bc b4 i was lifting stricktly for power and to get bigger...............i'm guessing low weight high reps but if you have any specific split suggestion and how many exercises per body part thatr would be good

i was thinking

m-chest, back
tues- shoulder, abs
thur- bi's, tri's
fri- legs, abs

i'm thinking about supersetting chest and back together 3-4 exercises a piece 3 sets 12-15 reps same thing with bi's and tri's..............sound good??

and i know i'm out of shape and all but i really carry it good and have no joint probs......yet so running isn't bad for me and it's better for me to run in the am here b/c my gym is by work 30 mins away that's alot of gas to make 2 trips out there ya know

[Deltasaurus]

DIET CARDIO AND CLEN AFTER 2 months of Diet and CARDIO IMO

[JMR52]

what's clen ........is it legal or something i gotta find someone to get