Noob: Right Direction?

[Chunk]

First off, forgive me if I say something really stupid because as I said in the thread title...i'm a noob. I get the feeling that because this is a serious body builders' forum, there is some intolerance for part timers / half assers and I just want to clarify that I wouldn't be here looking for advise if half assing it was my plan!

My Situation:
I'm 6'1", 258 lbs with a high body fat percentage. 2 years ago I was 200 lbs, and the year before that I was 185 - so it should be pretty easy to see why I'm ashamed of what's happened to my body. I have a serious amount of weight on my kidneys as well, and a family history of heart and circulatory problems so I can't be ****ing around too much longer.

I used to work out 3X week - starting with low weight and high reps and gradually decreasing reps and increasing weight to failure on the 4th/5th set. My supplementation was very basic: whey, multi, creatine.

My Plan:
I've been lurking here for a little bit and have seen that most of you like The Palumbo Diet for cutting down fat percentage, and I think I'm going to try that out. I am going to add cardio to my routine (which i never did before) but not sure of what routine to use.

My Goal:
I am looking to get down to minimum 200 lbs, but would prefer 180.

My questions for you are:
What is a realistic timeline to be losing 50 lbs if I use the Palumbo diet and daily cardio plus some kind of weight routine?

Is there a optimal suited training routine for someone in my position?

Typically how long should I be on a keto diet (perhaps a link) before it gets to be a problem...if it ever is?

Sorry to be a pain in the ass - I'm just looking to change shit up, and I loved working out back when I was doing it...now seems as good of a time as any to get back at 'er! I figured who better to ask than people who live the lifestyle?!

Thanks for the help!

[waderow]

glad youre doing something for you health Chunk.

Hope you stick it out. Of course its not easy losing 80 pounds, but its not impossible.

Everyone will lose at a different rate, but when I go hard at cutting, I can shed a couple pounds a week.

You need to concentrate mainly on cardio, and you need to follow a strict diet. i have never done Palumbo's diet, but have heard nothing but good things, so give er shit bro. Dont be discouraged though if this process takes you a few months...

welcome to the board

[Timbo89]

If I were you I wouldnt start on a keto diet, id just cut out simple sugars and switch to whole grain products. From there, jsut reduce protion sizes. The reason im saying this is because I think this will be easier to stick with and less frustrating off the get go. I think you should then eliminate your carbs slowly over a period of time.

[waderow]

If I were you I wouldnt start on a keto diet, id just cut out simple sugars and switch to whole grain products. From there, jsut reduce protion sizes. The reason im saying this is because I think this will be easier to stick with and less frustrating off the get go. I think you should then eliminate your carbs slowly over a period of time.

cant argue with this logic. once you get a more balanced diet, and start getting in gym time, you will begin to lose weight regardless

[GYMBRAT]

If I were you I wouldnt start on a keto diet, id just cut out simple sugars and switch to whole grain products. From there, jsut reduce protion sizes. The reason im saying this is because I think this will be easier to stick with and less frustrating off the get go. I think you should then eliminate your carbs slowly over a period of time.

x2, great info Timbro89 ha :friday

[marino]

great advice above and welcome aboard Chunk

[Chunk]

thanks for the advice guys...probably right, not much sense in going balls deep into a keto diet yet. this is prob a stupid question, but should i make a diet geared for a 185 guy right away, or increment from 220 down for 3 month periods?

eating the good shit is not an issue for me, it's the timing of meals...im horrible for eating late at night.