6'3" and 238 lbs, you're the right size to be a really muscular guy. you're body is used to carrying around a good amount of weight, and its easier to loose fat and build muscle than to just loose fat, since muscle will be lost first. also, if muscle goes first, and muscle takes more calories to maintain than fat, you constantly have to alter your diet. a better idea (more challenging i think) is doing:
bench
pull ups
deadlifts
floor wipers (look them up online)
squat (sub front squats if its easier to get up)
clean and press
do 5 sets of 10, with no breaks - do bench, then pull ups, then deadlifts, etc. once you're done, do them all over again. this is a growth hormone style workout - boosts growth hormone more than anything else (all compound movements with the most muscles stimulated as possible, no breaks). post workout, do a protein shake with NO carbs (carbs blunt GH response). growth hormone is the 2nd best muscle builder that you have, but also the best fat burner. do this workout once your 1st and 2nd week (its brutal), twice on weeks 3,4 then up to three times a week for week 5,6,7,8. after that, it will not be as effective, so you will have to switch movements - subbing chins for pulls, sumo deadlifts for regular deadlifts, etc.
i had my kids babysitter on this, and she gained 4 pounds, but lost 2 dress sizes in a month. also my old workout partner did this, and after 8 workouts he lost 2 1/2 inches off his waist, with his weight staying the same. make sure the weights are heavy, but not so heavy you can't do 10 reps, and at least 4 sets. i've got an article about GH somewhere in the house, but haven't seen it online, or i would refer you to it. when i did the workout (i'm a very hard gainer) i gained 2 lbs a month keeping my body fat around 10% for all 8 weeks of this. all three of us kept our diets the same (i push 4500 calories a day because i'm a pig and am always trying to gain), so this workout should work for you if you are not gaining any weight right now off your current diet - however....
please - if you want to loose body fat and be in shape, don't:
eat desserts
eat potatos (they break down very fast into sugar)
drink alcohol
smoke
if you want to gain quality muscle, do:
eat more protein (30 grams or more per meal)
eat 5 small meals a day
don't forget pre and post workout shake (30g of protein each)
thats 7 servings of at least 30g of protein. that might seem like a lot, but you're 238 lbs.
if you'd like, i can try typing the whole article here but it will take me a couple days.
as lennoxchi asked, what is your diet like?
