Help the Fatty!

[GoblinGrappler]

I'm 33 years old. Over the last two years, I've wrecked my body. My head was kinda messed up and I went from about 145 lbs to a maximum fatness of 205 lbs (I'm 5'9") as a result of antidepressants and eating like a pig.

I've been completely off meds for a couple months now and have the mental side of things under control. I've lost a little weight, down to 193 lbs, but I haven't been exercising and I need to get back into it, and I need help starting.

I've never "bodybuilt" before ... I've done high-rep bodyweight exercises, kettlebell snatches, power cleans, and abbreviated programs centered around the deadlift or trap bar deadlift. I trained Brazilian jiu-jitsu and submission grappling for a while but haven't trained in about a year because of my decline in physical and mental health.

My ultimate goal is to rehab my body to the point that a) it looks good again and b) I can grapple without feeling like I'm wasting my training partners' time because I'm a marshmallow.

I guess before I do anything, I need to cut weight, but I honestly have no idea what I need to do ... in the past I was always a healthy, thin guy who would just work out to get a little stronger, and now I'm an unhealthy fat guy with no idea what to do.

*Any* advice would be helpful. I would prefer to work out at home with the equipment I've got ...

an imitation Airdyne stationary bike
trap bar
standard barbell
adjustable dumbbells
enough plates
35 lb homemade kettlebell
#1 Captains of Crush grippers

The trap bar will handle anything I can throw on it. I trust the standard barbell and dumbbells for certain things, but I doubt I'll be doing barbell snatches or skullcrushers with them.

I can scrape the gym fee if need be.

HELP!

Edited for clarity

[Bigstothel]

You can start by starving yourself and taking lots of laxitives, nahh just kiddin. Start by adjusting your diet for what your goals are. Adjust your calorie, fat, carb, and protein intake. I would start on a basic weight training regimen. Chest with tri's, Back with bi's. Shoulders and legs on their own days. If you are trying to lean out maybe do cardio on the off days. As your body starts to progress, you can get into a more advanced workout, training a single body part per day. Dont forget your basic mass movements, such a bench presses, squats, and dead lifts. Have Fun!!!

[massiveMike]

Yea, after you get your diet staright: multiply bodyweight by 13, thats your daily total cal, then have 50%be carbs, 40%be protein, 10% healthy fats, try this routine: It works!

Sun-45-50min cardio first thing on empty stomach
Mon_Work chest/back, pick your exercises, 25min cardio
Tues-am cardio-45min.
Wed-Arms, shoulders, 25imin cardio
Thurs-45min am cardio
Fri-Legs, 20min low intensity cardio
Sat-off

Eat small meals every 3 hours, do abs whenever you feel necessary, do this for 6 weeks, results will come drasically by week 3, no drinking!!!!!!

[oddjob21]

lol yea laxitives work wonders! Seriously tho stick to the compound movements and get your diet sorted

[Kane Fan]

if you don't have a real active life should you lower your total calories or just increase cardio to compensate and leave the numbers the same

[GoblinGrappler]

Originally Posted by massiveMike

Yea, after you get your diet staright: multiply bodyweight by 13, thats your daily total cal

Thanks everyone for the advice ... one question, when you talk about the bodyweight being multiplied by 13, are you talking about my current weight counting all the fat, or my target weight? I assumed my target weight, but I'm not sure.

[Gr8Ape]

i think its jsut your actual bodyweight

when i cut i simply do this

in the morning eat oatmeal or something like that and for the rest of the day try to limit carbs as much as possible. Make chicken, tuna and eggs your main food source