Hey Squishster, welcome aboard. I figured I’d throw my two cents onto the pile as well. I’m no huge expert, but I have gone from around 250 lbs down to 200 lbs… so I know what you face.
First, there are three simple things you want to start managing. Your diet. Your workout. Your recovery. There are a lot of sophisticated plans but to get going today, you don’t have to worry too much about it. The good news is that at a heavy weight and starting out it isn’t hard to get progress.
I’d suggest starting out by becoming aware of carbs (as well as the other macronutrients you are eating). Any time you eat you should be thinking “how much carbs, fats and protein are in this?” Soda, sugary drinks, chips, snack foods, fast foods all need to be taken out of your diet if they haven’t been.
While you are busy learning what is on this site, here are some simple guidelines to follow to get you started right away. Eat healthy carbs. Things like oatmeal or most vegetables. Eat protein with every meal. Avoid fats and carbs in the same meal. Don’t go crazy about this, just start thinking about this and keep on reading. It will get easy.
Pick anything. Really. If you work hard and feed yourself well you will make progress. However, if you’ve been out of it for a while, take it easy when you start out. No use risking injury or overtraining as you get back into the swing of things.
If you don’t want to think too hard, just do something like this for a short while as you research on the site:
M Bench Day
W Deadlift Day
F Squat Day
Pick some other stuff you know and like and rearrange it as you learn more. You can add short cardio after the workouts if you want or do it on off days. Pick a program at some point and get more serious. Don’t worry about “the right” anything to start… just get started and keep going.
Make sure you have good post workout (PWO) nutrition. This means you’ll need carbs and protein. Surge, sold on the site, is often recommended. Other than that, you probably don’t need to worry about supplements right now. You can save them for when your diet and workout are dialed in.
Also on the recovery front, simply make sure you get enough sleep. Compressing your rest, as many of us do, simply does you no good at all when working out and beating up your muscles regularly.
Anyhow, to summarize, eat right, do anything that looks like a good workout involving heavy compound movements and get plenty of rest. Repeat! As you learn more and see things you like, give them a try. Also, you’ll want to keep a food log soon if you aren’t now. Instructions are on the site somewhere on how to do so.