Need advice or help on where to start.

[GUARDIAN]

You are right, body fat (weight) is what I want to lose first. I can tell you understand where I want to be. Lose the fat first and then start working on the good look of the body.

I don't have a routine setup yet. I don't want to start something on my own and not do the right things.

I have two son's one is Autistic and needs more of my attention, so the best time for me to workout is at night, but I guess if need be I can get up early before I get them up for school to start working out. I am willing to make changes for this.

My diet? hmmm.... Not to good. Let's just say this is pretty much an average day for me. 2-3 fried eggs and 2 pieces of buttered toast in the morning. Lunch is anything fast food that is close by and I am in the mood for. In that time I might have had a few cans of coke or pepsi. Then for dinner which is usually only a 2 to 3 hours after lunch is anything from Hamburgers, pizza, oven baked pork chops, spahgetti, roast and potatoes and so on... I would say my dinner is somewhat decent at times, but mostly on the bad side of a diet. lol I will also snack on cookies, cake, make a shake or whatever I can find sweet during the rest of the night. Sometimes I will just eat cereal (not the good kind either) when I want something sweet. I always seem to snack before going to bed too. I find that I seem to eat when I am still full. Like I said I no these are all no no's that is why I need some good advice on what to do and how to do it.

I will say that I have been an athlete for all my life, of course not like I was up until I finished college, but still like to play weekend sports (weekend warrior), so I guess maybe that has kept me from being 350lbs with the lifestyle (eating habits) I have.

I just don't understand what I should eat and when and how much. I read things, but then I read other things and then I am confused. lol

I hope that helps you to help me. If I can give any more information let me know what you need to know.

I appreciate the help. Thank you!

though u want 2 lose the fat 1st and work on the rest later they really go hand in hand. u will accelerate this process by building muscle at the same time which in turn boosts your metabolism. as far as the training routine goes, i could suggest a million things and none may work as well as what you find on your own that your body responds to best. me personally i go with high intensity/low volume/increased frequency while others do the opposite and a myriad of things inbetween and we havent even talked exercises or rep range yet. it will be alot of trial and error but if u haven't lifted in years your body should respond well to just about anything as it will be new to you. i suggest a lifting partner for safety and motivation and possibly experience. u may want to higher a qualified personal trainer just to get you through all the basics. stick with free weights unless u have an injury preventing u doing so.

buy up some good men's health/bodybuilding magazines & books (ignore the fancy ads and temptation to take all the supplements they say to) and start researching, evaluating the supporting evidence and make your own informed decisions. you will see common themes that are tried and proven, such as small frequent meals, increased protein intake, etc. invest in some protein powder that is 100% whey and as close to sugar free as possible (3grams or less).

we could write novels trying to fill in all the blanks. of course everyone one here at EF can help you as u get stuck or have questions.