>290 lbs >6'4 Should I begin with only diet, diet

SS + GOMAD

>>41017220
A TL;DR of what I was gonna say: Start with Resistance training and then slowly work a diet in.

>>41017220
>diet + resistance training
Definitely this.

This program would be a good start:
>http://70sbig.com/wp-content/uploads/files/Articles/Lascek_S&CP_v2.0.pdf

>>41017317
>>41017333
Check'd
>>41017340
Thank you very much guys, will look into it

>>41017378
ss+gomad squats

>>41017220

What the fuck do you eat in a day? I have a hard time keep on weight at 6'5'' 180 lbs

>>41017830
About 6 pounds of beef, tons of chickpeas, beans, lentils, half a galon of milk, avocados, pork rinds, tomatoes, almonds, cashews, mozzarella, bell peppers

File: 85419014641985.png (115KB, 589x508px) Image search: [Google]

115KB, 589x508px

>>41017220
Calculate your TDEE, eat 500 calories below that number. Lose It or MyFitnessPal apps can help track your daily calories. Try 2lbs lost a week, at the absolute most.

Do Couch to 5K cardio program. Don't add the calories you lose from doing cardio into your calorie tracking app, you'll be to tempted to eat over them, so pretend they don't exist.

You're also fat enough to get away with doing SS on a cut, so do SS. Don't do GOMAD, that's for skeletons. Be patient and weigh yourself every morning when you wake up.

>>41017220
START WITH DIET AND REGULAR WALKS OUTSIDE. DO NOT LISTEN TO THESE TROLLS.

File: 1414232352349.jpg (733KB, 1126x1001px) Image search: [Google]

733KB, 1126x1001px

>>41020128
Also, try to limit yourself to consuming food in pic related. Have a cheat meal 1-2 a week to keep you from relapsing (a MEAL, not a full day of cheating), but try to maintain your daily calorie intake and stay under whatever number you need to to keep losing weight.

Also, if running is too harsh on your joints, do swimming or bicycling until you can run.

>>41017220
I would starve myself for couple months. youre a fat fuck and weights wont help that

Do calisthenics. Seriously. Learn to control and work with your body. There are 2 ways to improve them at your size: strength and weight loss. Nothing fuels a cut better than knowing that success will make your life easier. And you get mule strong AND can do shit with your body. I took that shit up when I started martial arts. Normie fags think one handed pushups and one legged squats are hard, i do that shit at 300 pound.

>>41017317
>>41017788
>>41020178

These guys are shitheads, don't listen to them.

>>41017220
Diet
Calisthenics
Lots of walking
Replace all liquids with water

>>41017220

Definitely start lifting. Actual SS type lifting. Though the GOMAD diet, and bulking in general, is definitely not for you.

Cardio isn't necessary, and I'd STRONGLY recommend against running or anything like it. You are fat and untrained, and 290 lbs isn't something you need to be dropping on alternating legs for 10 minutes or anything.

Bike ride, swim, or even push a sled in intervals for cardio. Be careful with any sled pushes to start though, they are a great way to end up barfing.

>>41017220
READ THE STICKY

otherwise starting strength and gomad is the way to go.

>>41020128
>>41020166
>>41020257

What these guys said.

>>41020128

>Do Couch to 5K cardio program.

Do not do this. Not until you've lost a fucking load of weight at least. Running for distance, when that fat, and untrained, is a sure way to hurt yourself.

I've seen 115 lbs girls give themselves stress fractures from running. You will cripple yourself

>>41020302
Original poster for >>41020128 (You)

The man is right, it's my usual reflex to recommend that for weight loss, but you are definitely too heavy on second thought.

File: my routine.png (37KB, 629x938px) Image search: [Google]

37KB, 629x938px

>>41017220
Start with workout routine. After 2-3 weeks of disciplined, regular workouts, start on diet.

Refer to the sticky and use a site like myfitnesspal or eatthismuch to figure out a diet routine that you like that fits your tdee.

Routine:

Stronglifts 5x5 with facepulls and either assisted pullups or pulldowns each session

Alternate your sl5x5 days with c25k to get that cardio and fat burn going

use simple 6 and agile eight for mobility and flexibility before each workout

t. fellow former fatty (now just skinnyfat)

File: control your cravings.jpg (76KB, 500x707px) Image search: [Google]

76KB, 500x707px

>>41020327
>>41017220

additional resource, pic related

Can you imagine the disgusting shit OP must shovel into his mouth 24/7 to get so fat?

>>41017220
The best program for you is the one that you do. Personally I would recommend doing diet firstly. once you get your eating under control and start to develop a healthy relationship with food and stop being an addict then add the exercise in. Food intake for weight loss is more important then training. glhf