I need help losing weight (heavy set male, 245.3lbs)

Heya

My road to lose weight, gain muscel and look good has been fun and simple. Give you my numbers, 32 years old. January 2014 my brother got me to the gym after 12 years off working, drinking eating. I was 135kg, Pant size 45, XXXL on shirts for my tummy would be to big.

I am now at 100kg, Pant size 32, M to L on shirts (sure it´s very tight on my arms and shoulders, but M fit´s good on my belly) Also im 1.89cm long.

Work out 4-6 a week, work out sessions 1hour to 1.30h, Mostly the last. Six times is to perfer. I also do some sprints back and forth to the gym when i can. I didnt for the first year, but atm i work out really hard with strickt bodybulding sessions. Little rest time. (Big movments like bench and so on i rest for 1min 30 sec between sets of 3-4, small movments, like biceps, easy shoulder and so on i rest between 30-45 sec) If you feel like puking, you are doing it right =)

Food vice, High protein, low carb and medium with fat. Alot of sallads, and stuff like that. Today i perfer sallads over a big pasta everytime of the day, pizza tho, maybe 90 times sallad, 10 times pizza :P Ofc very little alchol. Do the sativa insteed :P

My calories im around a 500-300 defecit a day. So i eat around 2500 too 2700 calories a day. I do get alot of extra coffien tho.

Check this articel and counter out (Awsome site tho ihave to say when it comes to training, my own biggest insperation to lose weight)

http://www.bodybuilding.com/fun/fat-to-fit-hunter-labradas-guide-to-weight-loss.html

Helped me lose 10 kg pretty fast when i really count it properly for a couple off weeks. Now i know around how much i need to eat everyday, when been doing a defecit for a so long time it´s importent for me atleast to keep the good mode up. Got a 1 year dog, two kids at 3 and 6. And run a bigger company.. So if i go to low, i just go mean mean mean... And well i don´t want to be to mean :P

Pm if you want to excanges some idés =)

TL:DR Train harder, eat more but right!

/r/loseweight Thread Parent Link - i.imgur.com