So I was involved here last year and early this year. I litterally wasted my entire summer not doing anything and basically being a sap. I have tried to get things aligned again and kicking some new fire in this program again. Forgive me for not having all the info I need. I work in LE, I work 12 hour shifts. I sit and twiddle my thumbs alot at work I was previously doing a five day ride in the gym. I have not recently kept to any plan. Any way, I am getting things going again. I have a physical agility exam coming up in about 30-60 days. Its easy and I have passed it prior. 21 pu, 25 su, 1.5mile run 18 mins. I am having trouble with the push ups but not a big deal its just been to long, I'll get after it. What I have always had trouble with it figuring my diet plan. I just do not understand it. Its over my head even though the video Scott posted is pretty fluid and basic. I just am built for public service not math or dietician business. I weigh 276lbs, 6' tall, bmis somewhere between 35-40, Ill get a solid number soon. I do not do very much physical activity at work just what I get in the gym. Pleas help me get some macros rolling and designing a diet plan. Everyone will get a free pass on a ticket in my area if we figure this out. (small town, doubt you all will ever be by)

Hey man! Welcome back and we are happy to get you on track! Let's make this super easy so I have some questions.

Go to the @mealplan page and use the quick calculator on the left side to get your daily macros and calories.

1. What numbers did you get from the macro calculator

2. How many days a week can you workout?

3. Have you started one of my 12 week programs yet?

4. Can you do cardio?

5. How much water are you drinking a day?

6. Are you Android or iPhone?

LETS GET YOU ROCKING MAN!!!

Sorry it took so long to respond, work has been busy,

1. BMR/rest 2515 BMR/morion 3018; protein 332g, fat 75g, and carbs 129g

2. Realistically 4 days for sure but I will do everything I can to make it 5-6 days in there.

3. I have not done the 12 week program yet, will look into it today.

4. I can do cardio, I do run weekly and I do run at least 1 5k a month. I run to maintain time on the races. I can do whatever cardio I need.

5. I drink minimum 1/2 gallon H2O a day, somtimes a gallon.

6. I have iphone and I am waiting patiently for that app lol.

I am overweight by alot. I weigh in the 270's. I need to get down to around 200 pounds but starting with a goal around 240 seems right at this point. I am about 6'1", 200 pounds may be a bit thin for me. I just do not want to live unhealthy any longer. Thanks for the help.

Thats a cop-out, I will be in the gym five days a week. Saying I can only make four days is an excuse to not get where I want to be. I will be ther five days a week. I did the first day of the 12 week shred today, was not too bad, took about an hour and a half for me. Tomorrow looks hard but im in it to win. If I stay in LE in the condition I am in now, it can get me killed. I have to make a change.

ok great thanks for th answers!

So lets get your carbs more like 150 - 200... don't want to go too low... just subtract from protein and add to the carbs to hit that number.

I think you should start with the PUSH, PULL, LEGS program. This will help you SHRED fat while building muscle and strength and if I were you I would add 3 days of 25 - 30 minutes of HIIT cardio a week.

So HIIT is INTERVAL RUNNING on the treadmill... do 30 seconds of running and then fast walk/jog for 1 minute and then repeat for the entire 25 - 30 minutes.

I am glad to see you are ready to make a change and we will be here to help you the entire way!!! and I promise to get that iPhone app ASAP!! :-D

If you have more questions let us know an be sure to add some profile photos!!!! :-D

I am doing the PPL shred program you have on here, I am going to do my best to get at it 100% every time. Should I add 3 days of HIIT to the two circuits in the program? I'll start the macros this week. Ill put some photos up soon, just hate how big I have become.

Yeah you can put the HIIT cardio after the circuits and then do the other one on your off day or on one of the P,P,L days. Keep me up to date with that you are doing so we can help! :-D

So I have been eating about 2500 cals a day, 175g of carbs, 75g of fat, and 282g of protein. This is hard. I would imagine I was eating near 1200 cals a day prior thinking I was over eating. I do not ever have much of an appetite to get the full macros down. Ill post back in two weeks to see if there is any weight change. Thanks for the help

It will take some time for your body to WANT to eat more food. Just give it time and you will adjust and enjoy eating more! :-D