C'mon guys, Can I even get a "you're on the right track" or something? Anything?
Height: 6'2 "large frame"
I've fluctuated between 280lbs and 320lbs in the last year and a half or so.
I was sitting around 300lbs but during the last year I've had some bad foot problems due to working on my feet. I was reduced to sitting in bed for days at a time. It has finally gotten better (I started working feb 18th of 2010). The last bit of pain was subsided by exercising =). I feel so much better after getting over this.
I've been around a while but still feel like I could use a lot of help.
I have my college gym available to me. Not the greatest but there are free weights and I they do allow you to move benches etc around to make room for Dead lifting. There is no squat rack.
They have all the universal equipment, pull down, row etc. Plenty of Cardio equipment.
I've been considering doing the http://www.T-Nation.com/free_online_article/sports_body_training_performance/10_x_3_for_fat_loss
though I'm concerned that I don't have access to a squat rack. opinions? advice? My other issue is since I was little I've always had under developed core muscles. I had physical therapy for this when I was little. So I think I should add core exercises into any workout regime.
As far as Diet, im not going to worry about it for now. Just kidding! I've only been drinking water and as much as I can. I try to focus on eating large amounts of protein and veggies. I think I need to work out a plan to keep this in check though. I find myself eating only two times a day when I should be eating much more. I believe my Bmr is around 3,600 calories.
So what should my diet breakdown be like? Should I bother with post workout shakes etc? I'm also wondering about muscle soreness. My first couple of days working out have left me extremely sore. My arms/back hurt 3 days later.
Any advice is really appreciated.
My main Goals are to Lose weight, retain muscle. I know