If you're serious about losing fucking weight and arent messing around....i can help you.

Every single bit of it. Not just food intake and workouts.

I'm talking about stretch marks and how to fucking lose the right amount each day/week so that you don't have like 5 square foot of extra skin all over your body.

Things like your knees....Gotta strengthen your knees so you can work on cardio easily.

Lift weights is just 10% of it. Since it's so damn easy to lift weights.

PT's are great but some of them only know the basics.

I'm sure a lot of these guys on here can help but some of them dont think about all the things that comes with losing a lot of weight.

People pay my brother for this kind of shit but i just preach it everywhere i go. Like some fucking vegan fanatic slut bitch. Except i do it with fitness and foot intake

I dont fuck around.

he doesnt fuck around

I would recommend lifting and walking for cardio, but your main focus should be your diet. I would calculate your bmr, do the equation that tells you your daily expenditure, and eat 1000 less than that. Eventually you'll have to up that by 500, but you could see some changes pretty quick at a 1000 deficit.

I'd keep in stretch marks and loose skin in mind.. You want your body to adjust accordingly and you honestly dont want to lose an absurd amount of weight right away even though its easily possible.

Just drink water and don't eat garbage.
Be active.

We don't really have a clear description of what your current diet looks like, but there a few basic and universal tips:

- Weight loss comes from a calorie deficit, there's no other way. You probably don't have to calculate everything, just switching a couple of things here and there will help more than you'd think. You can also overdo when "cutting" and it won't benefit you (low energy, muscle loss, and so on and so forth)
- Cardio isn't your only option. In fact, "cardio" shouldn't be considered a type of training. Weightlifting also gets your heart rate up and you ALSO get the benefits of burning calories when you recover. Some compound movements are really getting the blood pumping too.
- You mentioned waist/abdominal fat. Sadly spot reduction isn't effective (it has been proven that it DOES work, but it's nearly insignificant, because your body burns fat evenly or as it pleases from burning calories). Do NOT do endless crunches to try to get rid of that. Focus on compound movements that activate more muscles and burn more energy.

To improve your diet, you can focus on getting your lean protein (it is the least calorie dense macro and it'll fill you up the most. Then add GREENS and possibly some starch.
Good protein sources include, but are not limited to: chicken, tuna, turkey, whey isolate, eggs.
Greens include: brocoli, aspargus, spinach and other dark leafy greens, kale, etc
Starch/grain: sweet potatoes, brown or white rice, quinoa, oatmeal, whole wheat bread
Good sources of fats: raw almonds, avocados, natural peanut or almond butter, coconut oil, eggs, olive oil

You really want to steer clear from anything fried or containing hydrogenated oils/trans fatty acids.
Keep sticking to water/green tea. Can also add coffee if you like it.
You'll want to avoid crap with added sugar and fillers (look out for anything finishing in "ose", agave syrup and all the stuff they throw in processed foods. Prioritize fibrous carbs instead.

Don't starve yourself, but try leaving out some bad stuff for healthier alternatives progressively.

Your PT should get your started with the workouts.


Feel free to ask for anymore tips or details.

This post was edited by Jaypee on Jun 22 2015 07:43pm

If you do this long term I guarantee you can get to 240 np (I just went from 6'5 265 to 220 in 3 months, evened out at 225, going to cut to 215 now)

You should start lifting, go to the gym, learn the basic big 3 and ohp. Start there with the lifting.

Your BMR is 2874.3, if you eat that many calories a day I guarentee you will lose weight. Adjust every 20 lbs you lose.

Walk at a fast pace for 30+ mins a day. I would recommend starting at an hour a day so you can get some endurance. If you walk uphill at a 4.0 mph pace you will get a pretty solid workout, and burn mostly fat. Hiking is another good choice.

That's it, that's all you have to do and you will get to your goal. I would recommend eating oats for breakfast with greek yogurt and some berries, you will be full and it's a good way to start the day with some decent cals (Around 500 or so if you eat 1cup oats + 1 cup greek yogurt). I would recommend eating a lot of chicken, brown rice, and spinach as well, another good source of low cal - high protein with the chicken. You would probably eat about 1 - 1.5 cups of brown rice a day and a few chicken breasts. If you have to eat out try the chipotle burrito bowl with chicken and no cheese or sour cream if you want to watch the cals.

Good place to start for meal advice is to go to IIFYM and start counting calories. Don't worry too much about macros at this point, just raw calorie numbers. The important number is TDEE, which is how many calories you need to consume to maintain your current weight with your current lifestyle. Eat less than that every day and you'll lose weight.

http://iifym.com/iifym-calculator/