Trying to get started...want to get in good shape

[LiftBig315]

Hello everybody, I want to get in to shape because I am sick of being fat. I am a pretty big guy, but naturally am strong and know I have plenty of muscle under this fat. I want to get started on cardio, but I just don't know what I should do, or how much I should do...I just need some help getting pointed in the right direction.
I have lifted plenty of weights throughout high school, but now I haven't worked out in over a year! So I need to get started on something, and quick..
I am about 5'10" and weigh right around 220 pounds, I had weighed 240 before I went off to school, and somehow lost 20 pounds, probably due to not having ****loads of food around the house and living a more active lifestyle. I am looking to lose like 30 more before October hits if that is at all possible. Thanks for any advice any of you have.
I am just looking for advice on cardio, and what would be good to get started on in that area...that is one of the only areas I never really hit when I worked out in High School, only time I did cardio was during conditioning in football..
Thanks, I am done rambling now...

[Quantum_Man]

Read this,

http://forum.bodybuilding.com/showth...hreadid=101841

[LiftBig315]

Thanks for the link, already finding heaps of information.
One thing that I run into is my diet, how should I spread out my diet if I go to school from 4:30pm-1:40am, It is a pretty screwy schedule but it works better for me because I am not a morning person...I just don't see what I am supposed to do if you are supposed to take in all of your carbs 3 hours before you go to bed..

[Quantum_Man]

What about before 4:30 PM? What are you doing then?

[Goosahol]

If you're willing to work really hard, you could figure out what the cross country kids do at the high school or in college during the season, including both heavy mileage and speed over distance training. You have to build up to it of course but if you work at it you'll be running 4 miles in know time then you can work up from there. My friend went from 190 to 175 in a month or so of cross country back in high school. It's fairly agonizing...but it works.

[LiftBig315]

Before 4;30 I do nothing, that is when I was thinking I could hit the gym. I was thinking of waking up around 11, eating a good breakfast....then go to the gym around 12, get home around 1, eat another good meal, then befoer I go to school eat something smaller, and on my lunch break at 8:30 I could eat my final meal of the day....and on our last 20 minute break I could figure something to eat to take in all of my carbs..because the last 20 minute break is from 11:00-11:20....

[LiftBig315]

Also, for the lifting part of it all, here is what I was planning on doing;
Monday: Legs (12 sets)
3 Squat, 3 Leg Press, 3 Leg Extension, 3 Leg Curl
Tuesday: Chest (8 sets)
3 Flat bench, 3 incline bench DB Press, 2 DB Fly
Wednesday: Back (16 sets)
4 Pull downs, 3 Bent Over Barbell Rows, 3 T Bar Row, 3 One Arm DB Row, 3 seated cable row
Thursday: Shoulders/Traps (16 sets)
3 Military Press, 4 Shoulder Shrug, 3 Upright Rows, 3 DB Raise (front) 3 DB Raise (side)
Friday: Bi/Tri (16 sets)
3 Barbell Curl, 3 Incline Barbell Curl, 2 Concentration Curl, 3 Skull Crusher, 3 Press Down, 2 other tri workouts

How does that look, and does anybody have anything I am missing, or could add in? I would probably add in cardio at the end of my workouts on Monday, Wednesday, and Friday...I was thinking about just starting on a stationary bike..but how long would I have to be on it to effectively burn alot of calories..

[LiftBig315]

Ok, now I am confused. Lastnight I read an article that says you want to try to take in all of your carbs 3 hours before you go to bed, and now I read an article that says you want to eat most of your carbs in the first meal of the day, which sounds like it makes a little more sense.
What are your guys/gals opinions on this?

[tim1477]

yeah i've heard try to eat most of your carbs in your first few meals. i suggest before you go to bed eat alot of slow digesting protien

[LiftBig315]

What kinds of foods would you suggest before bed then?