family reunion, can someone help

[sparrowm]

i am a fat ex psedo bodybuilder, 234pds 30% fat 5'7" and a family reunion in 10 weeks. i have every drug know to man-except DNP. my own gym. and the will to do it. im starting monday morning. never kept a journal. and have no idea my mainteance cals per day(probably 4500). i plan on lifting 45 mins 4 times a week. and burning 300 cals on the treadmill twice a day.... my question is how many cals should i eat a day, and how many meals. should i stop eating at 6:00......and so on. i have been reasearching for over a year. and i am going insain trying to make up my mind. i need to lose 45 pds. is their anyone out there that can help me.

 

[liftsiron]

Your maintence cals is probably 4500 if you want to maintain 30% bf. Cut your calories to 3500 and do a bit of cardio after every training session and on off weight training days. Eat a high protein, moderate carb, low fat diet.

 

[Temptation]

That was spotmon liftsiron. Too add a bit of info I would suggest no less than 20 min. of cardio a day. Preferably 30 at the least to your HR up which would burn calories more efficiently.

Up your water intake to 1.5 gallons a day, take metamucil daily to aid in excretion and a few days before pop some h20 pills to remove the water retention which can shave off up to 5 add'l pounds.

Are you looking for clean advice or quick weight loss (aas use) advice?

 

[sparrowm]

either one. my waist is 36 in". but my gut is 48in.

 

[blk99xtreme]

Your maintence cals is probably 4500 if you want to maintain 30% bf. Cut your calories to 3500 and do a bit of cardio after every training session and on off weight training days. Eat a high protein, moderate carb, low fat diet.

Thats it right there, Then slowly lower your calories down to just under 3000 for the last few weeks. If your going to use aas, I heard Anavar (oxandrolone) has some fat burning capabilities if used with a low calorie/cutting diet.