I am a 16 year old 11th grade student. I am overweight and tired of it. I am willing to work as much as it takes for me to become fit. If anyone would like to give me a work out routine I would be especially grateful. I am 5' 10" and 280 pounds. I am serious about bulking up and slimming down. Any help would be greatly appreciated.

Hi there! First of all, congrats yourself for deciding to make changes to your body.
If you're 5'8 and 280lbs, you HAVE to cut, not to bulk.
Do you have an access to the gym?
I highly recommend doing cardio 4 times a week (HITT) and start to eat lean foods. No more mcdonald's, no more burgers,fries,chips,cola,and all those junk.

I know all about the no McDonalds but I do not eat alot of fast food. Also I can get access to a gym. I went to a gym but the equipment they had and the people there were not a help whatsoever. So I started seeking help from others.
Here is what I have at home:

• Bench
• Dumbells
• Bar
• 300-500 LBS of weights
• Pool
• Bar Dips
• Lots of space to run

I have been researching on the caloric intake I need and it is about 3256.8 calories per day. So if I cut back to about 3000 calories a day doing a 40/40/20 cut of P/C/F would that be ok? That would be 1200/1200/600, and just keep dropping this down as I go.

Please help me out with this.

           P.S. Since I am just trying to cut right now would supps be necassary?

           P.P.S Would this be a good breakfast for someone cutting?
          

2 Eggs
 
 1/2 Whole Wheat Bagel
 
 1 Glass of Milk
 
 1/2 Bannanna
 

I have just researched the diet entered and it has about 25/25/50. What should I cut out or add in? Like cut out the eggs and add a protein drink?

Well, to cut, I don't think you need that much calories, how often do you workout?
40/40/20 is good, you can always change the pattern if you don't see good results.
You have to start doing cardio regularly, if you could, first thing up in the morning.
That breakfast looks good to me, but have them after your cardio session.
HITT cardio is highly recommended to lose fat and gain muscle.(I would do about 15-20min).

The milk in your breakfast, make sure it is skim milk though.

Good luck.

For my cardio is it ok if I swim? It is just easier for me at the moment to swim since my feet are flat and I have ankles problems. Swimming is alot easier on me but if other cardio is better then I will try it. I have just started working out since it is summer. I used to go to the gym about 3 times a week for 45-60 minutes. Also the best cardio workout for me would be great.

ORIGINAL: Tetra

For my cardio is it ok if I swim? It is just easier for me at the moment to swim since my feet are flat and I have ankles problems. Swimming is alot easier on me but if other cardio is better then I will try it. I have just started working out since it is summer. I used to go to the gym about 3 times a week for 45-60 minutes. Also the best cardio workout for me would be great.

I think the best cardio to lose fat and maintain muscle weight is HITT cardio. 45-60 minutes in the gym is decent workout though. Good luck.

I just made a Protein drink for breakfast and the breakdown on it is 63/27/10 in percentages and 65/27/5 in grams. Is this a good breakfast drink or no? Also should I add some more fat and carbs to the meal?

thats a pretty good drink...what brand is it?
for whey protien most people here would recommend ON's gold standard whey protien.

I use 1 cup of milk, 1 tablespoon of Fiber sure, and 2 scoops of pro complex.