Over the last few years I have put on a lot of weight.
I am going to dedicate myself to the gym now and I'm not much of a fitness guru.

I need a 3 day workout because I have Duty every 4 days, so that will be my rest day.

Whatever you've been doing the past few years, stop doing that.

Whatever you have been eating the last few years, eat less

Fat is lost in the kitchen.
Cardio helps but will not do much if anything if you keep eating shit.

I don't think so brother

This is correct unless you're some crazy fucking cyclist rolling 100km / day ^^
"Normal" people can't outrun the calories, cardio is just healthy way to burn that little extra & being able to eat a little bit more than sitting on sofa.

Simply count the calories & estimate your daily maintenance.
Then cut 500 calories off it.

For example if your maintenance is approximately 2500 / day, aim to eating 2000 / day.
If you burn 500 extra calories with cardio, eat 500 calories more. Always end up 500 on negative & you'll lose half a kilo / week.
Dieting is matter of simple math & being strong enough to follow the diet plan and count the calories in.

This post was edited by SDGoD on Jun 14 2017 05:36am