The ultimate fat loss program

There is only one way to lose fat efficiently and permanently, that is to build and maintain muscle in order to jack up your calorie output and then continuing on your fat burning.

Program is simple :
1) Set your goal. Make sure is something clear and not weight related. Let's say for example I want to reach 18% fat, or I want a waist size of 37.

2) Since you are fat and probably huge already, go bulk ( put on muscle ) , with the as little fat gain possible.This will be referred to as the bulking phase.

3) After you are satisfied, go on a fat loss program and minimize muscle loss.This is called the cutting phase.

4) Rinse and repeat until you get your desired result/goal

Setting your goal is something really important, so please that will the first thing you do. Remember to measure regularly to find out how you are doing.

First things first, remember to count your food calories: http://www.weightlossforall.com/food-calories-list.htm
This is one of the simplest thing that i will tell you to do , buy a food weighing machine and then just compare it with the list given to you in the above link.

Big people don't usually have much trouble gaining muscle, the idea is simple. You just need to calculate your daily calorie expenditure, then make sure you eat 10-20% more.

Diet should be medium carb, high protein, low fat (good fat)

Example :
You use 2500 calories a day ( after weight lifting session factored in )
Make sure you consume roughly 2750.
Don't go low carb/protein, and avoid fats.
Remember to check with your physician before you exercise, you might have heart or thyroid disease that prevents you from exercising.
Make sure you work out/ lift weights..... If you don't work out then it's useless.

This may sound weird but try to split your meals into 5-6. The reason is that by splitting your meals, your muscles can absorb more of the nutrients, compared to eating 3 meals a day. It's a chore, but you have to do it.

Never indulge in junk food, except pre and post work out drink.

Remember to eat your preworkout drink/meal.
Let's say :
Work out at 5pm
Preworkout meal should be 45-60 mins before workout.
Preworkout drink should be 15-30 mins before workout.
Choose either the meal or drink, but not both.

Preworkout meal: your regular meal complete with carb, protein and good fats.
Preworkout drink, half scoop of Optimum Nurition ( I use Optimum, you can use other brands it's pretty much the same) whey protein , 1/4 scoop of sugar (if your protein contains enough carbs then skip the sugar) and add some milk/orange juice (optional). If you did not add the orange juice remember to eat vitamin C before the workout, time depends on the absorption rate. Vitamin C is an antioxidant and helps out prevent oxidation. If you don't like the sugar, substitute it with a banana, it's healthier that way.

Postworkout drink , is also very very important, you can buy premade postworkout drinks in gnc or bodybuilding.com , but u also can make it yourself.

Post workout drink : 1 banana, 1 scoop of whey, 1 serving of creatine, add a little sugar, if no banana add more sugar to spike insulin. Banana can be substituted with fruit juice. You can skip the creatine if you feel uncomfortable.

The stuff you lift, no matter how heavy that crap is, isn't building your muscle. What you are actually doing is breaking your muscle down in a good way, and then you stimulate it , to rebuild during rest. To stimulate your muscle to rebuild , you need to deliver nutrients to your muscle cells, to do so you need to spike insulin to deliver the glucose to your muscles and you need fast protein.

Try to avoid eating too much fat during your bulking phase. Eat your omega 3 and omega 6, they are good for you. I would recommend a ratio of 1 omega three :2 omega six , and it makes up 10-15% your diet. The remaining should be split evenly between carb and protein.