Exercise

A bit about working out. You can lose weight just by nutrition alone. I'm not trying to lose weight however. I'm attempting to lose fat and retain my muscle mass. For a nearly 300 lb guy, I would consider myself strong enough to handle myself in a fight needs be. Here is my workout for approx. the next 3 months. 

Full body workout, 3 days a week. A/B/A then B/A/B. 1-2 days of cardio in between depending on what my body says. Nothing too fancy. Focuses on heavy lifting through compound exercises

Workout A

1-2 min rest in between sets

Barbell Row 4x5 80% RM 

Barbell Bench press 4x5 90% RM 

Barbell Squat 4x5 90% RM 

2 min rest 

30-45s rest between sets 

Lat pull down 3x10 70% RM

Chest Fly machine 3x10 70%RM 

Seated Leg Curl 3x10 70% RM 

 2min rest 

Planks 3x 

no side planks as I've had previous shoulder injuries. Too much weight to hold up 

2min rest 

Push ups 3x ?

Let me Ups 3x ?

Walking lunges with medicine ball twists 3x?

3min rest 

15min HIIT (high intensity interval training) cardio: 15s sprint, 45s recovery speed 

Workout B 

Facepull 4x5 90% RM 

Standing Military Press 4x5 80% RM 

Deadlift 4x5 90%RM 

2min rest 

30-45s rest between sets 

Lat pull down 3x10 70% RM

Chest Fly machine 3x10 70%RM 

Seated Leg Extension 3x10 70% RM 

Push ups 3x ?

Let me Ups 3x ?

Walking lunges with medicine ball twists 3x?

3min rest 

15min HIIT (high intensity interval training) cardio: 15s sprint, 45s recovery speed