So I'm a huge fat piece of ****.

I'm about 5'10, 245lbs. and it's upsetting. I weighed about 255 in December 2006, and I worked my way down to 205lbs. And now I have ballooned back up to close to that weight which is the most I've ever weighed. I have always struggled with weight issues my entire life, and my parents are both fat slobs.

I have been lifting weights (weight training/bodybuilding) since I was 15 or 16 (I'm now 27), so I have lots of exercises that I use and enjoy. One thing going against me though is, I never really do leg exercises. I don't squat, do leg extensions, calf work, nothing really except for the workout my legs get on an elliptical machine, jogging, or walking. So I think I'm going to have to put some leg work in my routine.

My biggest problem is dieting. My diet is trash. I need to cut out nearly everytyhing, and just start cooking at home, making (much) healthier choices, and really cutting down on portions. I have been eating tons of whatever greasy fat lard food I want, and that's not going to help me do anything but die in a couple years.

My goals are I guess to get down under 200 lbs. Get back a lot of definition that I had way back when. Get back to the shape I was in high school, if that's even possible, or in better shape (which is certainly less possible).

My plan is to try to hit the gym in the morning for cardio before work (and if I can't do it then, then it must be done after work) eat right. Try to not have carbs after 4pm. Weight train at least 3 times a week and do cardio at least 4-5. And really keep on myself and post in here.

Any suggestions? Questions? Any help that anyone would like to provide would be much appreciated. Time to be strong.

i would eat at maintenance and do starting strength and see what happens.

I suggest doing this

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

(Workouts A and B alternate on 3 non-consecutive days per week)

It is called Starting Strength, and it's the best program out there for burning fat and building muscle = looking sexy. There is a lot of information about it on the SS wiki.

Really? I should do that instead of my normal routine(s) where I do 3 exercises per muscle group? Like do a chest/tri/abs day. Back and Biceps, then shoulders and legs. Of course do more than just three exercises for the legs. I really kind of loathe squatting...but I loathe it less than I do looking at myself.

And 3x5 that means 3 sets of 5 reps right?

Oh, and what's a Press?

Standing overhead shoulder barbell press.

yes, your old routine is trash. it neglected major muscle groups and had no focus on progression. in other words, how much did your tricep extension, curl, or front raise go up over the 10 years you spent bodybuilding?

I was certainly able to shove more and greater amounts of food into my mouth at an accelerated rate. So I would say there was at least some progression there.

true, but you would have been rewarded with actual muscle growth had you been doing basic, heavy barbell lifts at the same time. instead you just made yourself hungry.

Listen to these guys man, they speak truth.

Can you do squats on a Smith machine, or only regular squats? I ask because I work out alone and don't have a spotter so I"m concerned about doing squats without one.

no. read the FAQ and the SS wiki page and hopefully the book itself. all of this is answered.

1. read a guide to flexible dieting by Lyle McDonald
2. read starting strength
3. dont post again until uve done 1&2

So I gotta buy a book for you people to listen to anything I have to say? Sounds like a mammoth scam.

Oh no, he's onto us. Time to roll up the tents and move to another discussion board, guys.