23 years old and need help with making a decision

[novascotiaguy]

so i will start off by saying hey all and hoping i can find some help here

i am a male 23 years old (as off today) i am 6 foot 2ish and i weight aver 400 lbs(thinking close to 415-425 not sure because doc scales maxed at 400 ) i do not have any aches or pains as i should have being this size went in for my checkup the other day everything cam back good ... decent calories low salt sugar slightly low blood pressure and rate is really good as well .....

i want to change tho so i am thinking of 1 of 3 things

should i
1 loose weight
2 get ripped
3 gain more muscle

for the weight .. it is understandable why i want to .. in order to live a little longer and to look a little more "easy" on the eyes of the opposite gender

get ripped not walking around with my arms out like im a airplane or anything but enough i can tone what muscles i have

gain more muscle ... i do not have a lot of strength or muscle now but for weight i have no issue picking up 200-250lbs and walking off with it when it gets to lifting 300-400 i can but not very high or for long (engine blocks)

looking for any help which will be good

current work out routine .... um dose raising pizza to my mouth count?

current eating habits which i do not stray from very often is

breakfast large bowl of cherrios around 10 am
1-2 slices of pizza for lunch around 4-5pm and
2 cups of rice for supper around 8-10 pm


anything else that is needed that may help let me know and i will say

 

[jesspinto]

current eating habits which i do not stray from very often is

breakfast large bowl of cherrios around 10 am
1-2 slices of pizza for lunch around 4-5pm and
2 cups of rice for supper around 8-10 pm

This is where you are oing very very wrong. As of now, you won't see any visible health problems but as you said yourself, cutting down on these will help you go a little easy on the eye. cheerios have too much sugar content.Try to replace it with oats. Pizza is a strict no- no. Too much cheese and bread, definitely nor good. Replace that with chicken maybe? Supper looks fine. Try to have it a little earlier though.

 

[JustinRVA]

You'd probably be surprised at how much muscle you do have. Overweight people tend to be strong because you are getting the surplus of food to make the muscle, but you aren't exercising and cycling your diet to lose the fat. I suggest you do what I pretty much tell everybody else to do. Get on a basic Starting Strength routine twice a week and cardio a few times a week. I'm a big homer for the old school lifts. The real stuff. Bench/Deadlift/Squat/Overhead Press. I can do my entire workout with a squat cage, bench, and barbell. You need to lift weights to keep the muscle that you do have, and eat 1g of protein per 1lb lean body mass per day, which is probably around 200 for you. Figure out your tdee, you can google any "Tdee calculator" for that, and eat 500 cals under that to lose about 1/1.5 lbs a week safely. Don't be one of those guys who loses 50lbs in two months because 1)that's terrible for your body and 2)in that case, you're burning off more of your muscle than fat. Cut your carbs back too. Stay between 75g and 100g a day. It's possible. I do that much when I cut. Do cardio 3 times a week for 30/40 minutes. Not just running either. Mix it up so you don't get tired of it. Battle ropes, sprinting, jogging, biking, boxing, box jumping, the list goes on. Here's a couple links for your TDEE and some ideas for lifting routines...







That boxer training is some pretty crazy stuff. If you have the discipline to go through with it, you could be in seriously good shape. Just food for thought. Good luck, man!