Ya some jobs are like a gym session. Others just require you to be on your feet all day. My best advice to you brother would be to start slow and with a small amount of weight with a lot of reps to build up your stabilization. Don’t focus on 1 rep maxes that’s only going to get you hurt. Disregard what I said before about the 20-15-10-5 series. You are going to want to start with simple movements using dumbbells for the first month also putting some time ( 15 min to start) on the Elliptical. Being that you are 290 lbs that is going to take a lot of stress off your knees and other joints. I recommend doing this after your work out. As far as diet the first step is going to be switching all your simple carbs into complex carbs. No more bleached flower, whole wheat’s only, limit your sodium intake, try to cut out sodas and you will be on a good start. Also most gyms provide a fitness orientation and one free training session when you join take advantage of that to get a basic routine down. And remember it takes three weeks to build a habit, if this is something you want to do start ASAP. When you get a membership you can PM me and I would be happy to help you with any questions that may arise. I hope that helped a little