New to site and needing help please..

[Quadkeys]

I am about 6' 250lb not sure what my BMI is. I have been out on Kian's site and read alot about diet and ran the numbers, eww.. I am over weight, I admit this freely. Trying to get to 200lb safely. From what I have been reading it looks like diet is a very critical factor in changing. Protein, Carb, Fat ratios need to be met. When is best to take in nutrition? Is it better to have more carbs in the morning? I am going to be eating Chicken breasts, brown whole rice, green veggies, cottage cheese, trying to cut out as much sugars as possible. What does the Flax do for you?

I know cardio is going to play a large factor in changing shape. However, I am needing some help on certain areas. I have never really had a chest or shoulders, my arms and legs seem to do alright. What exercises can I do to strengthen and define chest and shoulders?

Love the site and thanks for the help up front.

 

[javaguru]

My formula for cutting;
1.5g Protein per pound LBM
1g CHO per pound LBM
.25-.33g Fat per pound LBM

Adjust as needed, but carb timing is important. Consume carbs first thing in the morning and around your workout(80% before, during and after). Otherwise, stick to protein and fat meals, fish oil is a great supplement to add.

 

[jmt24]

i would use a 50/20/30 breakdown (protein/carbs/fat). you can track everything you eat at fitday.com, its free and easy to use. i like to have my complex carbs in the morning and early afternoon. id def stay away from the rice at night. i use flax seed oil in my pre workout shake because it slows the absorption of protein. for you, id do cardio in the am on an empty stomach. for your chest and shoulders id stick to barbell bench press (flat and incline) and standing military presses for your shoulders. i like to stick to the core exercises.

 

[Quadkeys]

I appreciate the help. I used to be in good shape before I got a desk job for the last 4 years. Now at a point where I have a desk job but more free time. So I am going to get back to being fit.