Overweight

[studrudd]

Well where do i start. Lets see... Im in the Navy and have become pretty overwight. Im getting ready to get on a ship for 4 months and travel to 8 countries. So with that being said... Im 5'8" 23 years old and according to the Navy's Body Fat taping theorys 22%BF. I was wondering what ya'll think a great diet and exercise program and or supplements i could take to help me cut down the fat and get into the shape i need to be. I have asked a bunch of buddies and other people in the Navy with me but everyone seems to be experts and **** but they dont ever seem to lose wight or look any better. Any help would be greatly appriciated. Thank you

[metroins]

Read:
http://forum.bodybuilding.com/showth...#post401681611

Then read it again, then re-read it tomorrow. Eat 2k calories per day with 160-180g protein, adjust calories up or down depending on more or less fat loss. Lift heavy weights 3x a week, add cardio if you want. I strongly suggest cardio.

Make an account on Fitday.com or Livestrong.com to learn to count calories

[Pennyw1se]

Simple Beginner's Workout Routine:
http://forum.bodybuilding.com/showthread.php?t=4195843