my job is hod carrier - walk about 13 miles a day, half the time im carrying bricks, block and muck. weight in at 290ibs atm while doing 5/3/1 at the gym 4 days a week. too lose weight all i have really done is cut out all beer and reduce take aways from 3 nights a week to 1.
Want to go down to 260 and start playing rugby again. so could any one give me ideas for a diet and what i should eat. 260 is long term goal but replacing the fat to muscle is more short term goal as i played prop forward at rugby.
would like to get straight to cold turkey diet off for three days for xmas then just continue on with it.