[Matiron]

I wish I could give you a number of calories I take in each day, I have no idea.. way too many, and all the wrong stuff. As you may have seen in introductions, i have a 42 waist at 5 foot 9, weighing 280 pounds. Not too sure about bodyfat percentage, but I know it isn't good.

I don't like using fall/winter as a cutting period, when it gets cold, my motivation to go outside gets worse. And I workout in a garage so I have no cardio machines. So my main goal for the incoming 6 months is to lose fat by fixing my diet and by continuing to gain muscle. Any ideas of what I should take in? Meal Sizes? What types of food? I don't have any allergies, or foods I think are horrible tasting so please tell me whatever is necessary for me to do.

[LiqMeSilly]

First of all, it's good that you've decided to get on this... that's a huge step, the realisation... but, do some research..no one is going to do all the leg work for you. start by monitoring what you're taking in at fitday.com to get an idea of just how bad you are eating. You can also figure out what your maintenance cals should be. Once you do that, then subtract 500, that's what you should cut at.

You aren't going to successfully cut fat and gain muscle really... i mean that might happen slightly naturally but it's one or the other.. and sound slike you need to cut fat., so focus on that.

Cardio should be done 45 mins a.m. at about 65-70% MHR. Youcan't expect to lose weight and sit on your ass, you're going to need to find a way to increase your HR and get taht cardio in...

Eat about 6 smallish meals/day, each one protein based. Don't mix carbs and fat, cut out dairy, and watch your carbs - hit up the low GI carbs (i suggest yams, brown rice and oats)

You know the foods that are bad.. just stay away from them... breads, pizza, junk food, bad fats... keep the fruit to a minimum but not necessary to cut it out.

Good luck dude!!!