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)