stop drinking gatoraid and vitamin water. eliminate all drinks from your diet except water.
eat lots of green vegetables and lean protein, eliminate bread, potato, and other simple carbohydrate / starches. Not necessarily an atkins/keto diet, but closer to paleo.
walk for at least one hour a day, walk 30 out, 30 back. EVERY. DAY.
go buy a work out magazine, pick a full body work out routine from it (it really doesn't matter which or what) and stick to it in the gym. Go light, don't ego lift. Let your body get used to it.
you'll lose weight.
don't worry about when you should train, train whenever is most conducive for you to stay consistent with it. Consistency is key. Don't worry about supplements.
give yourself 1 cheat meal per week, "Fat Man Friday", don't let it turn into a cheat day or cheat week though.
Weigh yourself in the morning every Friday after you take your morning piss, and naked. Designate someone to tell how much you weighed in at, like your gf. You need accountability and someone to be held accountable to. You'd be amazed how much this helps people stay on track.
**went from 284 gross mode, to 177 noodle arm mode, to 190 monster mode over a period of 3-4 years. own zero aons, zero cof.**
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