Weightlifting plan for a fat guy?

As the title says, looking for a general weight lifting plan for myself. Backstory first: About 11 years ago, I had a really bad 4wheeler wreck. At the time I was lifting fairly regularly. I was 5' 8" and 200 to 205 walk around weight and very low bf, abs showing etc. After the wreck, I gave up all exercise and now I'm just a short fat fella. Weighed in at 253 after breakfast this morning.
My biggest obstacle now is I work on call and away from home.

Which leads me to...does anyone have a basic weight lifting plan for on the road? Ideas for exercises I may not have thought of?

Say late pull downs, light bench, curls, squat, deadlift, etc.? The equipment I have to work with is basic and I'll be alone most of the time so not super heavy on certain lifts. I'll also be doing cardio and I'm starting a mild form of keto, which I know my body responds really well to.

 

Remember, as I am sure you already know, 80% diet and 20% weights. It is all about what you eat.

You might want to post in this thread as well:

https://www.tacomaworld.com/threads/the-official-gym-fitness-thread.137157/

 

Next to diet, cardio is what is going to help you the most. Keep in mind that running 4-5 days per week will wreck havoc with your knees so mix it up between stairs, elliptical or swimming.

Weight wise, you could try Push/Pull/Legs. Buddy and I did it for a little bit and took about 45 minutes per workout. 3 days on/1 day off.

 

balanced diet for sure; high energy with lower fat content type foods are great for working out. Don't over exert yourself starting out; cardio is great to start with, even just as simple as walking a mile every day. I don't know much about working out specific areas of the body, but I'm sure a lot of people on here would be pretty knowledgeable about that. But the key is always diet. Keep track of portions and make sure what you're eating is good for you. There are a lot of great food tracking apps out there that track nutrition and calories; I use Lifesum personally, but there are too many to count out there.

 

I’m about your height and lost 45 pounds a few years ago. Happy to discuss what worked and didn’t work for me if you’d find that helpful. The summary is I started walking every night and that turned into running. And then I mixed in weights from watching a bunch of YouTube to find what worked for me. I ate sensibly (but didn’t over-correct on diet, I still want to have a bit of fun) and I gave up most of the booze.

Tell me what kind of equipment you’re working with and I’ll shoot you a couple of workout suggestions. Are you only using dumb bells? Do you have a squat rack? That kind of info.

 

Walk. A Lot. Wife and I went to Disneyworld and walked 5-10 miles a day for a week and I came home 15 lbs. lighter.

 

^^^^^
This. When I couldn't jog anymore, I started walking. It takes longer, but is just as effective for keeping the spare tire in check and doesn't ruin the knees.

 

Just found this thread, how's it going for you so far?

 

If you need a pt plan I’ve got one I can post here for you. Let me know.

 

No, I've been an avid weightlifter for years. I was just curious if OP was having success.

I don't have any academic authority in the area, but I think weight lifting is way better than cardio for shedding fat.

 

Look up ‘Starting Strength’ and 5x5 protocol for a good beginner baseline plan.

Layer everything else in from there.