Help me setup a fitness plan

If trying to cut weight, there have been dozens of threads here but in a nutshell......

1)  ZERO sugar for a month or so.  Except for fruit but really have to be careful with that.

2)  No carbs after dark except for vegetables.

3)  Eat breakfast every day.  Even if not hungry.

4)  When eat carbs during the day, try to make them complex carbs.  Whole wheat vs flour based.  Raw oats are very good for you.  Not processed oatmeal but raw oats. 

5)  I think the real trick is having food, meals, snacks already prepared/handy so there when you need to eat as opposed to ending up at a Burger King or something.  If cook chicken or something for dinner, triple the amount you cook so it's already ready for lunches/snacks over the next day or two.

6)  For snacks......... can't beat an apple and some nuts or something. 

Carbs are really good for fueling your muscles and give it the energy spikes it needs for intense training sessions.  It takes you body a lot longer to break down protein than carbs and it is because of that I eat a 2.5 or 3:1 ratio shortly before working out and after working out with a slightly more heavy protein to carb ratio throughout the day so as to balance it out.  Based on my experience and everything I have read this is the best program for anyone who is serious about weight training, boosting methabolism, developing lean muscle and basically more long term and sustainable weight loss.  There is no question that a heavy protein and low to no carb diet (like the Atkins diet) will absolutely show very positive short-term gains but these tend to be more yo-yo type diets and I have rarely met a person who has been able to sustain this over the course of years.  Of course I am just speaking my opinion and I am not saying you are wrong... just my opinion.  BOL!

Friend me and I will send you my info regarding my www.fitnesspal.com so that you can friend me there and read my daily diary of everything I eat and drink.  Basically in short I eat about 6-8 times a day with an attempt to end around 2,500 calories; 200 grams of protein (or more); 200 grams of carbs (or less); breakfast, lunch, dinner and 3 to 5 snacks each day.  I eat a lot of whey protein shakes, fish, chicken, beef (I try to reduce my red meat consumption though compared to the rest), and pork for my protein; I eat a lot of greek yogurt, nuts, veggies and fruit for my carbs.  For example before I lift I will take 1 scoop of whey protein with water and a banana.  That provides about 33 carbs and 23 protein.  When I get back from lifting I do the same thing.  I then eat a full lunch about an hour later.  I also snack throughout the day while trying to balance my carb to protein ratio as explained above.  I also drink at least 20 glasses to upwards of 35 glasses of water a day too.

You are right... I lift six days a week with 2 of the 6 being lower body (my football coach always said you have to feed the beast).  I do cardio at least 3 days a week (at night while I am watching a game but I admit sometimes I slack on this).  My best results have come from really making myself accountable on my diet.  I never really did this before and my gains have been tremendous.  But I firmly believe that diet is only one part... THERE NEEDS TO BE EXERCISE TOO!  In my case I have always been a serious weight lifter but it took me what seemed like forever to understand that... THERE NEEDS TO BE NUTRITION TOO!  These two go hand in hand for long term sustainability.  I now have really put these issues together and have more energy than ever, more productive in every part of my life (remember a body in motion tends to stay in motion and a body at rest tends to stay at rests), and less stressed with every day life issues.

Whatever the OP decides to do... anything is a positive first step.  I am merely stating my opinion and what has worked for me.  Believe me when I say that what works for me or any of the other posters here may not work for you as you need to see what does by trial and error and then stick with it once you find it.  BOL!

Good stuff Jesron.

Everybody's body is different.... kind of.

I react better to large shocks few and far between.  If I benched pressed every day I'd be tiny.

Goal over here is fitness and not size tho.

Total believer in weight shocks.

My take is just don't need it all that often.

Meanwhile......... agility comes into play every day.

Fried actually lifted weights couple months ago.......... for a month straight......... Nothing serious as Jesron doing but did plan on a month of weights.

Don't think it mattered.......... but I'll still do that once or twice a year anyway.

Right now.......... my back is JACKED from doing pullups.  Chest?...... who gives a shit?.........

Power, strength, and speed are in the legs......... and core.

Everything else is completely a liability if ask me.

Chest......... I did do almost 400 pushups a week ago tho.

Took several sets but hammered that home.

Lot of people confuse gym time with Athletics...........

Gym time is a "supplement" to athletics.

But at the end of the day.............. Athletics involve speed, agility, hand/eye, endurance, deterimination, etc.

And can cover more ground if lean..........

Ask LSU

Plyometrics never went out of style................

The best athletes in the world.

I'm on covers probation for consecutive posts or would get into some plyo but can't post too many consecutive posts or might get banned or boxed.

Tappy in the football thread complained....... Ya .... go look at the Cover Help section...... and I did get an email.

So can't get too jiggy tonight......... although we are hitting on a good point here.

Right On Bad Bear

Oats will do you right.  Also fills you up.

Guys let me chime in here. Take my words as light or as serious as you want.

I am 6'4 and I weighed in at 335 lbs, 52% bodyfat. In 18 months, I dropped down to 215 lbs, 16%.

This is how I did it.

Nutrition

I ate 6 times a day because I became fat from always eating and trying not too eat or going for long periods of time would lead to large blood sugar swings causing me to binge.

Every meal would be a lean protein/complex carb combo

So here was a meal plan I had daily.

1. 5 egg whites, 1 whole egg, 1/2c (dry measure) oats with some cinnamon.

2. Can of tuna, apple

3. Chicken breast, 3/4c brown rice, green beans

4. Top sirloin steak or top round, medium sized potato, spinach

5. Diced chicken breast, whole wheat penne pasta, olive oill italian seasonings

6. Chicken breast, brown rice, green beans

Workout

Was in the gym 6 days a week.

3 days, weights - upper/lower split....1 hour max...normally 45 min

3 days - 20 min interval cardio, high intensity

Pretty simple and it takes some dedication if you wanna stay lean.

There ya go....good luck