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You could always use the smith machine. Just make sure you have it in the right spot.

You need to EAT!

As the above said, calorie deficit but you need to do Cardio for CV health. I don't tend to do long sessions unless i'm training for a class so i'll do HITT 3 or 4 days a week. You can sprint up a...

I usually will walk 5-10 minutes and then do 3 sets of dips for a warm up to start my chest day but that's just me. You don't have to exclude dips but just don't overdo your chest day. Just find what...

Why don't you do decline press and decline flies?

First of all what's your height and weight? Have you read the nutrition forum stickies and figured out your macros?

Once you lose some weight and get in better shape then like I said advance your cardio/routine. You're just going to pound those knees if you start trying to run. Also you might notice your back...

Also I was an MP for a few years and instead of just sitting at your desk or guard shack etc. try to stand up and just pace around, it helps make the time go by and your not just sitting there for...

First thing would be to go to the nutrition forum and read the stickies and get you a good diet in check. Figure out your TDEE and eat less calories than that number and get your macros. If you're...

You need to get into the kitchen and then worry about the gym!

One leg day is enough. I do Squats, leg press, hack squats, leg extensions, leg curls and lunges. Basically man I try to hit the "in my mind, essential" lifts; Squat, Deadlift, Flat Bench, Pullups...

Yup. Fat intake need to be around 100. Hit your protein and fat numbers first and then fill in the rest with carbs

Looking BEASTLY keep safe brother!

Great job man!

Do what IronWill says bud. Guy is spot on

Emma-Leighs sticky will first of all help you figure out how much macros you need and figure out your TEE. From what i've read and been told your healthy fats are just as important as your protein....

Like Dujin said, you need to read the Stickies and especially Emma-Leighs Calculating Calorie & Macronutrient Needs. Basically figure out your TEE and your macros and then just plan a diet to fit...

Read Emma-Leighs Calculating Calorie & Macronutrient Needs Sticky. Should help you get all of your macros figured out :)

I appreciate it guys. I thought I had somewhat of an idea of dieting but I was completely off track lol. Rep for all of you with your words of wisdom

Like I said i'm brand spanking new to dieting but I thought most of the stickies said go 1g of protein to 1lb of bodyweight? And I'm trying to to just lose some weight while retaining some muscle. So...