I am 32 years old, weigh 222lbs at a height of 6'. I have way too much belly fat. My bodyfat according to the Navy (I'm a chief in the Navy) is 22%.
I want to lose the bodyfat and build up my muscle mass. I have lifted weights before but always just kinda infrequently. Never really stuck with it. Now, I am looking to get serious, lower my bodyfat, and pack on alot of muscle. I want to make this a lifestyle change and really work at this.
This site has tons of good info, but there is sooo much of it. Could anyone point me in the right direction? How much cardio do I need? Should I do circuit type weightlifting or do heavy compound movements? How often should I train? What types of foods should I eat? What supplements do I need to buy?
I have already changed my diet to incorporate raw fruits and veggies, lean protein in the form of chicken or tuna, oatmeal, whole grain breads and pasta, and protein powder. Am I missing anything?
As for supplements, I currently take a multi-vitamin, green tea extract pills, glucosamine to improve joint health, flax seed oil pills, and I occasionally use VPX's Redline gelcaps for fatburning before I exercise.
Thanks in advance.