Help a fat guy drop bf% please

[blownsi]

Quickly here's a brief history. Been chunky all my life. In 1999 I started body for life. I did it for a year and got down to 186 and 16%bf. I decided to take off some time to rest and well here it is 3 years later and I weigh 230 and according to the tanita scale my body fat is 30%. This comes out to almost 70lbs of fat.
First off I never stopped lifting, just quit cardio and supplements (ECA). While also eating & drinking too much I am sure is a big part too. Anyway after seeing a recent picture of me I was like wow am I fat. So I found this board and decided to order some thermorexin. I plan on starting my cut up as soon as it arrives. I figure I need to lose at least 40-50lbs. Hopefully by Christmas or so. My plan is to cut carbs as much as possible eating only greens and grains and dropping alcohol altogether. For cardio I have a non-mtorized treadmill fixed at 10% incline. Should I do 45m walking or a 20m interval run/ walk? A few years ago that was the latest greatest cardio. As for lifting I already train a muscle group a day 6 days per week. Should I continue this and then add the cardio afterwards or do a 90min weight session once a week just to keep from losing mucsle skipping the cardio that day?

So far my plan looks as follows:
Monday: Chest/45m walk
Tuesday: Back/20m Interval
Wednesday: Shoulders/45m walk
Thursday: Arms/20m Interval
Friday: Legs/45m walk
Saturday: Abs/20 Interval
Sunday: Rest and no dieting

Too much cardio?
Is my goal unrealistic?

 

[Shiner22nd]

Blownsi...Welcome to the board!
First you need to find your BMR (Basil Metabolic Rate). This is your caloric maintenance that your body needs to survive for a homeostasis. Then drop you calories about 600-800 below that until you stop losing. Next, you need to consume very clean calories in proportions of 5-7 meals spread out throught the day (breakfast being very important). Check the other threads for some diet plans....just do a little research on it. Then keep your lifting at 5 days per week (45-60 min. per session). Cardio, IMO, should be roughly at a moderate intensity for 30-45 4-5 days per week. Obviously you will have to tweek some of this in order to accomodate your schedule, lifestyle, health, etc.. but if you're devoted, it will happen. Just do a little research on your diet, as it will certainly be what makes or breaks you. Good luck and let us know what you decide on and how it works out.

 

[XbdawggX]

I think he already covered it... as much as it sucks, you gotta buckle down and count calories.