Advice please

[Packerman]

So I more than I have ever weighed in my life. I had been working out for about 4 years and then stopped back in January. At the time I weighed about 210.

I started working out again about 2 months ago. I weighed in about 254 pounds. I actually want to get down to 200 but for some reason my body wont go below 250 pounds.

My workout is the same 4 times a week.It consists of

4 sets of crunches 10 reps
Bench Press :45 pounds each side 10 reps 3 sets with 1 minute between sets
Leg Press: 70 pounds each side 10 reps 3 sets 15-25 secs between sets
Calves lift:175 pounds 10 reps 3 sets 15-25 secs between sets
Barbell curl:60 Pounds 10 reps 3 sets 15-25 secs between sets
Sitdown dumbell bench: 40 pounds each side 10 reps 3 sets 15-25 secs between sets
Dumbbell benchpress:40 pounds each side 10 reps 3 sets 15-25 secs between sets
Dumbell lift from ground: 40 pounds right and left hand 10 reps 3 sets 15-25 secs
Pulling: 125 pounds 10 reps 3 sets 15-25 secs between reps
Leg curl:120 Pounds 10 reps 6 sets 15-25 sec between reps

Walk fast pace for about 5 minutes job about 5 more minutes and maintain faster speed for 5 more minutes

I actually dont stand around after doing the sets either. It is continious without stop

As far as diet goes

I maintain the same thing pretty much everyday

Breakfast
Wake up Kellogs Special K cereal skim milk
1 Mixed berry cereal bar

Lunch
Subway
1 ft long wheat salami,peperroni, mustard lettuce tomato no cheese.

Dinner Lean cusines 2

Sometimes have another bowl of cereal at night

So what do I need to do to drop the weight? I have broad shoulders and arms but the gut is too much for me

[minime]

hey packerman, welcome!

Well here is my advice...

1. for your exercise routine.

Focus on the compound lifts: barbell squats (back, front, overhead if you have the shoulder flexibility and core stability)
Barbell deadlifts
Bench press
Pullups
Shoulder press
Rows

Up the intensity of your cardiovascular workout: make yourself WORK HARD, try some intervals. Walk 1 minute, run 1 minute for 20 minutes. Build up your speed and intensity as your body allows.

2. For your diet

Focus on getting protein, good carbohydrates, and fats in each meal.

Specifically:

Breakfast: ditch your current breakfast. I suggest eggs, fruit & nuts. Or eggs & oatmeal.

Make an omelette with 3 eggs and a bunch of veggies. have a piece of fruit.

Cook up some oatmeal, and stir protein powder and nuts into it if you are in a rush.

Lunch: try to prepare your own lunch. Big salad.... meat & veggies.... fresh fruit.

dinner: ditch the lean cuisines and make your own food! I see a pattern here, you are dependent on convenience foods, and while your diet continues to be based around these you won't achieve the body you desire.

In fact it is quite easy to prepare your own food (and far cheaper)

buy some meat, marinate it, and cook it up on the grill, in the oven, in a frying pan. Either way, cook up a bunch of meat at the start of the week, and then you can eat it for days. Veggies can be cooked in advance also. Things like fruit, yogurt, nuts etc. are portable.

Things like lean cuisines, subway foot longs and even cereal/cereal bars should be severely limited in your diet, IMO.

You cannot expect to get to where you want without putting the work in the kitchen. Weight loss is more to do with your diet than what you do in the gym.

good luck!

[bodyshop20]

Great advice mini, also i only saw 15 mins cardio work to burn the fat off.
Try an hour per day minimum yr see gut shrink

[Laurinsane]

Try mixing things up too. If you do the same workout for too long your body gets used to it. You don't want your body getting bored. So tried changing up the intensity and mixing up your exercises every 4 weeks to keep your body responsive.

Getting that cardio up as suggested and keeping the intensity high will help you greatly.