new, need to get lean

hi everyone, i'm new to lifting and need to trim down. i'm 28 yrs old 233 pounds of flab. i've been overweight my whole life and i want to do something about it so i thought i'd try lifting. i've been reading up on max ot and that program looks pretty good. any advice for a newbie?

Eat clean, train hard, don't slack, don't cheat, understand nothing gets done quickly.

first things first: get your diet in check. this is the only way you can lose or gain weight. then you look at your training.

use the calory calculators from the links on this site to work out how many you need to stay then same. then substract around 500 calories.

cut out all processed sugars, junk food, white bread and fat. get all your fat from nuts, avacados and fish oils. YOU NEED fats, just only the good ones. you will get plenty of sugar from fruits.

you need 1g of protein per lb of body weight. try to get most of it from your food, and what you cant stomach in a protein shake (whey). and have casein before bed to keep the motabolism up (milk, cottage cheese or you can buy it in shake form).

19
230lbs
6ft 5"
chest 49"
arms 18"
bf: 13%
bench 264lbs

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.