Okay guys I'm fat at 6'2" 250 lbs and I'm tired of it, I want to get more than just back in shape I want to get jacked...

Thanks for this user

>Also you're going to lift AND run in the same day?
Do you guys not do this?
>Why
Why wouldn't you?

Dont even stress trying to radically cut and just start doing legit program
Do Starting Strength or Strong Lifts 5x5
And do like 30 minutes of jogging three or four days a week and you'll be alright.

Thanks for the support user but I'm Not trying to be alright man I'm trying to get in the best shape of my life.

im 6ft2 or 3, hovered around 220 all my adult life until I started drinking 24/7 and eating just pizza and poutine in 2018, within 4 months I was 250. I got down to 195 in the next 6 months by not drinking and eating once a day.

Damn that's not bad, how do you swing the one meal a day thing?

Word
Thing is you dont want to tack it on all at once, it is harddddd work and you need to build a base level of fitness before you can realistically do it all
You dont want to cut calories when starting out lifting because you will bonk hard...combined with heavy cardio and you will be on the floor. So start a 3 day a week program, eat cleaner...chicken breast, beans, greens, brown rice, some beef...and the once you get into a rythm toss in the cardio on the off days. Sustain that level then figure out your tdee and then cut

i ate it an hour or two before going to sleep. You get used to it after a week or two and dont even think about it or have energy issues throughout day. Never drank caffeine either.

>never drank caffeine
Why not also that sounds pretty good

Yeah that makes Sense

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I Also would like to know what to do to get to 12%

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Not usually, no.
It's more strain than you'd expect, especially 3 miles running.
You'd be better off doing a 45-1 hour lift session 3x a week, and doing sprints 2x. Rest days should be for rest, but you can do some light stuff if you really want.
To drive the point home: If you can do a lifting session AND run three miles in a day, your lifting isn't intense enough.
I mean fuck, imagine running even one mile after leg day? I'd shoot myself in the foot.
>Why wouldn't you?
I wouldn't. I do take a multivitamin most days. I don't really see the reason in doing so unless you understand why, though, hence the question.
Don't just do something just to do it or because other people do it. You have to really get into the mindset and dive into the science behind what's going on with your body.
A book on the physiology of the human body will do more for you than a food scale ever can.
If you never know why you're doing the means to the end, you'll never respect it enough to stick with it in this age of decadence we live in. Are you going to do keto or some other meme diet for the rest of your natural life? Then what the fuck are you gonna do when you hit 12%?

Stop eating the food you know you shouldn't be eating.
Learn to cook.
Then exercise or some shit.
Honestly, losing bodyfat isn't a mystical science, that shit comes later when you start trying to gain weight (properly).

You'll be able to lose 1%~2% body fat per month if you're dedicated. Don't expect to be at 12% overnight! Be consistent and determined!

-Full body work out M W F, walk/jog 1-2 miles Tu Th Sat, rest Sun. Remember to STRETCH and WARM-UP. Don't push yourself too hard. Ideally go for 3 sets 10 reps for the work-out, try to push a little bit more on the 3rd set even if you can only do like 8 reps. For the walk/jog, again just remember to stretch and warm-up. Always walk first, then try to jog for like 2 minutes or whatever you feel comfortable with. You'll build endurance, and eventually you'll be able to sprint without getting hurt. When you've reached that point, you should be doing 30 second sprints and 30 second walk. I'm not sponsored by them, but I'd suggest downloading the "Couch to 5K" app. It promises to train people for running a 5k, but that's not quite true for everyone because some people are just more obese than others. Nevertheless, it's still a great starting point for noobs.

-Intermittent Fasting. "Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Peasant." But in this case you should SKIP dinner. Maintain an approximate 1600~2000 caloric diet. Eat breakfast and lunch: fast throughout the remaining hours of the day/night. The only things you can consume after lunch is WATER, black coffee, and/or green tea. I highly suggest you drink black coffee/green tea in the MORNING because caffeine will fuck up your sleep cycle if consumed near sleep-time. But it's great to consume because it'll boost your metabolism and promote healthy weight loss. Eat healthy: get a decent amount of macronutrients (fats, carbs, proteins). Consume more protein: eggs, lean meats (chicken, fish, etc) oats, yogurt, milk, cottage cheese, nuts, etc. Eat bananas and foods with high Potassium content. Take multivitamins and fish oil. Drink flavored whey protein WITH MILK. Avoid alcoholic beverages and fast food. Stop eating junk food. Good luck.

>I plan to cut down carbs doing the keto diet.
Dont, do the snake diet fatty

youtube.com/watch?v=plruHznBgM4

>Are you going to do keto or some other meme diet for the rest of your natural life?
Nope I just am doing it to drop weight quickly so I can do higher intensity workouts sooner, once I'm at a target weight I'll be switching to a livable diet with better eating habits and a caloric intake that still allows me to lose. Once I get to 12% my focus will be on maintenance and muscle building. Leg day and the day after leg day are rest days from cardio but I can still run with a fully exhausted upper body muscle group.
As far as multivitamins and fish oil supplements both have benefits to your overall health and are recommended by health professionals. The only reason I added that to my plan is because it has become part of my dietary routine.

First off thank you for this user this was the exact type of post I was hoping for.
>Drink flavored whey protein WITH MILK
Why not with water? Also should I just skip the "amino energy" stuff? A friend was telling me it was fantastic.
>Full body work out M W F, walk/jog 1-2 miles Tu Th Sat, rest Sun
So don't run after a lift? I've been run walking about 2 so far after my lifts
>Don't expect to be at 12% overnight! Be consistent and determined!
I know it wont but the best time to start is now.
>Good luck
Thanks for this user I really appreciate it

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How is this not bad for you?

>why not with water?
It's fine either way but with milk you'd get more nutrients and it tastes better imo. The only "advantage" water+whey protein has vs milk+whey protein is lower calories, though it could also be a disadvantage if you need the calories/nutrients.

>Amino energy
Just a marketing term for "Amino Acids." You should be getting these from your diet (you can also get these from Whey Protein). If you're not getting enough of amino acids from your diet, then you may consider supplementing your diet with amino acids. That's what "supplements" are for. Also, you're getting all 9 essential Amino Acids from whey protein. So why waste money buying amino energy when you're taking whey protein? I recommend consuming whey protein instead of Amino Energy to get all of the essential Amino Acids...

>so don't run after a lift?
Don't run at all. Learn the difference between jogging, sprinting, and running. I assumed you're a beginner, so I only recommended walking/jogging. This is to PREVENT injuries. Do this for a few weeks and build up your endurance. Do 30 second sprints after a month or so, whenever you feel comfortable. Look into getting running sneakers and get "fitted" by a professional sneaker fitter. I know that might sound ridiculous but it's not a meme. Just go to a store that sells sneakers and ask to get fitted by an expert. They'll recommend some running sneakers for your particular feet. You may also fit yourself if you research how online. Up to you. I'm in the military (which may explain why I'm anal about injuries, I see it happen often with other troops) and my running sneakers helps prevent foot injuries. I feel comfortable running as well.

>I recommend consuming whey protein instead of Amino Energy to get all of the essential Amino Acids...
Thanks user
>It's fine either way but with milk you'd get more nutrients and it tastes better imo.
Makes sense to me but I'll be drinking it at work so water is going to be easier.

Np. Also this user's post is really helpful:

This video has me pumped thanks user

Fpbp

i'm rooting for you user and am wishing you the best.
but with "i want it fast" mindset you are setting yoursef up for a failure. what's the fucking hurry, you have whole rest of your life. being fit is about sustainable lifelong lifestyle change. or juicing to the moon and getting swole i suppose.
also, read more. you won't build any muscle on "maintnance".

>what's the fucking hurry
My job made me gain weight in a relatively short time which ruined my ability to run. That is my hurry, I want to be able to run again. I can still lift sure but I want to run. Also my muscle is still here I just need to drop weight

That being said that snake diet of fasts may be what I'm looking for

One more thing I forgot to say is genetically I've been lucky and not really struggled with muscle growth(it could be my eating habits too but I doubt that) anyway I plan to keep reading but i want to start now and change as I learn more, I used to be fit so I know enough to not hurt myself but health knowledge has changed a lot since my glory days.

Has anyone done this? does it work?

Very based besides the fish oil critique

Not really, his comment is all over the place hes bashing fish oil and hes overly negative.

I'm interested in this as well.

Im 6ft2 250lbs as well

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lose some weight fatty

based and redpilled.

I'm not bashing fish oil lol, I quite literally just asked OP why he would be taking it, seeTo reiterate: You should never do something just because other people do it.
If you don't know the logic in your own actions, you'll never treat them with the discipline required to adopt them into your lifestyle for the rest of your life.
I'm not judging anybody or being negative, I'm being realistic because I was in the exact same position as OP @252lbs of primarily fat and I went through that period of overtraining and doing otherwise good practices stupidly because I had gained the knowledge of it through osmosis.
Nature is a work of art. If you want to command it, you have to understand it, else you'll never get the picture you want.

Yet you haven't told him advice on what to do .