Help for a "big" guy

ticus56

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well for starters im 6'1'' 270 lbs 19yrs. I spent time in the gym from the age of 14 to 18 i was a offensive lineman in highschool and 1 year of dII before dropping out and doing pretty much nothing.
Now im back in the gym looking to get into better shape.
This is my general workout routine for a week which i have been on for 2 weeks and put together myself off of some reasources online.
Monday
Chest
bench press 5x10
incline 4x8
decline 4x8
pec dec 4x8
cable flys 4x10

Back
Lat pull down 4x8
bent over barbell rows 4x8
seated rows 4x8
one arm cable rows 4x8

Tuesday
5 min cardio
3 diff workout from other days at 30 reps a piece
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio

Wednesday
Bicep
Cable curls 4x8
preacher curls 4x8
bicep curls 4x8
one arm cable curl 4x8
incline dumbell curls 4x8
Tricep
rope extentions 4x8
skullcrushers 4x8
overhead cable extentions 4x8
close grip bench 4x6
push downs 4x8

Thursday is a repeat of Tuesday

Friday
Shoulders
Military Press 4x10
upright rows 4x8
lat raises 4x8
Front raises 4x8
Shrugs 4x10
Legs
Squat 4x8
Calf raises 5x10
leg extentions 4x8
leg curls 4x8
leg press 4x8

And on saturday i normally try to go for a jog. And rest on sundays.
The only supp im taking due to my wieght and wanting to burn fat is superpump 250 for the energy to do my workout.
My diet is generally this in one day.
breakfast
1 cup cottage cheese /w 1/2 cup fresh pinnaple
3/4 cup of oats

lunch
2 cups of salad
1/2 cup baby spinach
1 packet of tuna
1/4 cup of roasted sunflower seeds
a shot of italian dressing for flavor.

dinner
8 oz. baked chicken breast /w random spice added.
or oz. baked salmon
1 1/2 cup steamed veggies

For snacks i tend to try to jus eat unsalted nuts or fruit maybe 1-2 snacks a day. i also take a multi from walmart.

Im looking for any comments tips or advice. ive read quite a few posts and id really appreaciate more specific comments for my body type and goals (which are to jus burn fat right now then focus on muscle building.)
thanks
 
lennoxchi

lennoxchi

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well let's start with the basics here, your diet is very low in calories, I'm not even sure there's enough there to support good health and sensible fat loss. if you do not exercise and are sedentary most of the day you're maintenance cals are around 3000. now that you're in the gym for 4 days a week i would shoot for 3000, this will take into consideration you're new activities and should be low enough to aid in fat loss.

add up all of what you listed above, how many calories are there? use www.fitday.com for help in this area.
 

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