I’m in the same boat well almost. I’m 315 lbs. 6’2" I’ll know my body fat tomorrow. I started getting back in shape about 2 months ago. I started by warming up slowly and training 5 times a week.
Then I went on the EDT plan with low carbs , high protein and fat low calories. It went good for a while then my metabolism slowed and I wasn’t recovering from the workouts. So I went and got some surge and began to drink that as my primary source of carbs for the day after my workout.
In the 6 weeks of hard training I’ve lost 6 scale pounds. More importantly, I’ve lost inches from my waist and stomach. And yes, I’ve gained inches in my chest, legs, shoulders and arms. Tomorrow I’ll get my BF% so that I can keep track.
Anyhow, here’s what I would recommend from my experience.
Define your goals, I know you say you want to lose fat and gain muscle. If you really want to gain muscle while losing fat you should really try the T-Dawg 2.0 diet. Eat all your carbs for the day before, during, and immegiately after your work out. On days you aren’t training eat a serving of oats in the morning and veggies for fiber.
If you want to try the fat fast diet. Train light with the weights. And do light cardio. The fat fast will probably make you feel really weak.
Reply back, let me know what your weight training plan is, how many days you plan to train, what BF% your goal is for the next month, 2 months, etc., to your ultimate goal.
I know for myself I figure it’s going to take about a year for my to get down to 250. I was there only 3 years ago. I was in great shape too.
I realize my response is a bit lengthy let me know what areas you would like me to clarify better.