Starting a weight loss program

[Hollow21]

So as the title says im starting a weight loss program for myself. My short term goal is to weight 200lbs (from 234) in 6 months. My long term goal is to have 12% bodyfat. Right now im at 23%. I am a newbi to everything workout routine, what my diet should be, and what supplements i should take. I have a workout routine that i have done a few time but never really set to it. Here it is
Day 1
45 degree leg press- 3 sets of 20
Seated row- 3 sets of 20
Chest dips- 2 sets of 15
Machine shoulder press- 2 sets of 20
Cable curl- 2 sets of 20
Triceps extension 2 sets of 20
Hover 3 sets for 1 min
Day 2
Smith machine squats 3 sets of 20
Seated calf raise 2 sets of 25
Lat pull down 3 sets of 20
Dumbbell flys 3 sets of 20
Triceps kickbacks 2 sets of 20
Standing dumbbell curl 2 sets of 20
Decline sit ups-max
Day 3
Dumbbell lunge 4 sets of 10 ea leg
Wide grip pull ups ?Max
Barbell bench press 3 sets of 20
Standing barbell curl 3 sets of 20
Triceps bench dip 3 set of 15
Horizontal leg raise max

as for a diet i dont know what i should and shouldnt be eating. its hard for me right now to go shopping for food because im in iraq on a year deployment with the army. if someone could give me an idea in the easiest terms of what i should be eatting to reach my goals it would help out alot. Also is that workout routine worth doing or should i find something else to do.

Thanks for the help
Matt

[BCE]

as for the diet, there are MANY great posts in this board about them. Check em out. Reading is your friend (no dickhead)

[Wild_Weasel]

Diet is key. DIET is what helps you lose weight the most. You diet needs to be high in protein first of all. After that, the split between carbs and fat is up to you. It will be tough while being deployed, but if you want some reading while you are out there, pick up Burn the Fat, Feed the Muscle or Body for Life. Both have great plans.

As for the workout routine, I would browse the workout program section on here and see what fits your goals and your gym options in Iraq.

[Hollow21]

hey thanks for the help. i will look into both ideas. anyone got info of some supplements i should be taking?

[joeedoom]

Few pointers from your post:

Get a good multivitamin, get a whey powder. Forget anything else until your diet is sorted.

You want 2500kcal on a work out day, 2000 on a rest day. You want a gram of protein for each lb of body weight. Dont cut down on all fats or carbs, deny your body these and it will hoarde them when it does get them.

Your body will shed weight best if you do a mixture of HIIT, cardio and lifting. Remember your trying to confuse a survival machine into doing what you want it to do rather than what its programmed for. Keep it guessing, the fat will fall off.

Try not to use machines if theres an alternative, they restrict you in terms of results.

Go with compound lifts instead of isolates and I recommend FB's instead of splits for fat loss. Not for everyone though, just my personal experience.

Dont underestimate rest, its equally as important as working out and a million times more important than any sup.
Go onto these boards, look into what Iv'e said in more depth.