Help me make up an exercise program pls!

[NeedOxygen]

Hello!

I'm a 16.5 years old guy, and since i was born, i always remember myself as being the "rather fat" guy. I am (or was) quite the sporty type:

4-8 years old: karate several times/week
9-12 years old: basketball 3+ times/week
12-14 year old: swimming , was quite good at it also

But , when i turned 15, I had to stop because i had a very important exam in front of me and i didn't want this to stand in the way of my education, so till i turned 15 and a half, i didnt move a finger.

Then, i picked up on weightlifting, and started putting on weight BIG TIME. Was round 180lb when i was 15, now i'm at 240lb, so that's 60lb weight put on in one and a half years(tho i'm not sure it's all fat, because i went up a huge lot on weightlifting aswell, starting f.ex on benching w/ the empty bar, and now i do 5series 8reps w/ ~180lb).

Now, i'm not an abomination yet, because i'm quite tall aswell, standing at 6.1ft.Also, my background is filled with overweight ppl.

Now, since i'm done with introducing myself, let's go at the weightloss part: can any of you, more experienced people, help me in my quest to lose weight? The more, the better.

Here is what i came up with till now:

Gym 4times/week, cardio daily (is rope jumping any good?if not, i'm gonna have to start running, and i'm not quite good at it, because, since i'm this damn fat, it "makes my heart go boom") , and get on some kind of a diet, but the fact is that I don't know what diet would suit me best.My average day looks like this:

Wake up at 8am, eat-something...(usually cereal or cottage cheese), 13:00-19:30 i'm at school(usually eat a chickenbreast sandwitch at school), then bout 1mile walk back from school, and eat something more, usually a salad (chicken-breast, eggwhites, tomatoes, cucumber). Then , on 4 random days of the week, after dinner i work out for 1.5 hours.

Inc some pics of myself as I am right now (sorry if any of you suffer a heart-attack after seeing them , really not intended):

http://img235.imageshack.us/my.php?i...bcd0002tu1.jpg
http://img235.imageshack.us/my.php?i...bcd0004wa3.jpg
http://img235.imageshack.us/my.php?i...bcd0005jq0.jpg
http://img75.imageshack.us/my.php?image=abcd0006eu8.jpg

Thanks for reading, sorry for the huge wall of text (long time since i wrote this much), sorry for my poor english skills, and I'm really looking forward to hearing from you guys.

~FatGuy

P.S.: ALSO, think you could estimate my bodyfat percentage?

[NeedOxygen]

bah :< noone that can help me?

[gemmaleigh]

Your diet looks pretty good for losing fat. Have you ever tried adding supplements such as protein powder? And for pre-gym workout drink you cant beat SuperPump by Gaspari. Now as for workouts I am no expert but if you like to jump rope that is a good one for blasting fat. A lot of times what I do is combine my cardio and weights. I have an example on my profile page under the workout section. But if you were to do say...three mins of jump rope, then immediately do a set of weights, and keep repeating that cycle up to 40-45 minutes that would be a heck of a workout. You could have an upper body day then a lower body day. Example:

jump rope 3 mins
Set of dumbbell flyes
Set of one arm dumbbell rows each arm

jump rope 3 mins
Set of incline barbell chest press
Set of bent over barbell rows

Just look up exercises for whatever body parts you want to use for weights on a certain day and combine with the cardio. Keeping the heart rate up will burn off the fat and the weights will give you good definition. By the way you are not giving anyone a heart attack with your pictures! stop being so hard on yourself Good luck to you. ^Gemma

[NeedOxygen]

Nope, never tried supplements, but i'd be glad if you could help me start trying them! Money wouldn't be a problem at all(my parrents wouldnt be that happy if it costs me 100euros/week tho ), so whatever you think its best for my goals, ill (try to) get. I want to reach 180lb by this time next year , would make me the happiest guy in the world! Thanks for your answer gemma

[NeedOxygen]

Bump, help me pls

[NeedOxygen]

up up and awayyyyyyyyyyyy

[NeedOxygen]

Had a really good week, lost 2.5kg from saturday till thursday, but then on friday i ate a pizza at like 22:30 after not eating/drinking ANYTHING whole day, so it kinda ****ed up my whole selfconfidence.Trying to get back on track now.