Help me Outrn this beer gut!

[Boozer]

Hi,
name's Mike. I'll be 21 in 4 months, and i'm already at 220lbs at 5'10" n its mostly in gut. I do drink beer (Bud Light mostly) and liquor (mostly moonshine or Jack) often, but far from alcoholic lol Anyways, I wore a size Medium shirt n size 30x32 pants for the longest time....then got to a 32x32 after starting job a year outta high school doing road work. I was about 175lbs then but was pretty buff when i met current girlfriend. Well after being laid off last winter, I have just lost muscle and gained a beer gut n fat around waist area and am now in a 34x32 and they fit pretty good....unfortunately. n Medium shirts are getting to where if i bend over or raise arms, gut or crack or love handles are exposed. Even noticed "Pecs" to disappear So now two years after meeting current girlfriend, and i'm very unhappy of who I have become PHYSICALLY. I also plan on going into the Air Force in the next year or so would like the Basic Training, to be somewhat of a breeze for me physically.

Pics:
Me almost 2 years ago (Girlfriend btw lol)



Me now
*Sucking it in*

Blahhh


Stretch marks!!!!!! D:

I was just wondering if anyone had some tips and motivations to give me...I'm open to anything, and with getting laid off again for the winter i will be cutting back from 55-75hrs/week. to 10-eventually 0hrs. So, more time, but less $$$...n girlfriend cooks a lot (southern fatty good cooking lol)

Thanks guys!

PS glad to be part of the forums!

[Boss Man]

This is the sort of thing I've given before on here.

It might suit you.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this, which is all bodyweighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Vertical Flyes, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

If you do Cardio, you could be looking at a basic walking schedule, doing 20-30 minutes on a fairly level course. I would increase this intensity or method used at some point.

I sometimes post a system, where people incorporate small jogging periods into a walk and then week by week, increase them a little, whilst simultaneously cutting down on the walk sections, until the person can hopefully at some point, sustain a constant jog for a significant timeframe and then they're ready to build on that, so when you're starting to get some solid, tangible and consistent progress, cardio could be changed for something like that.

In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.

Day 1. Bodyweight

Day 2. Cardio

Day 3. Bodyweight

Day 4. Day off

Day 5. Cardio

Day 6. Bodyweight

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge of progress potential, so the 5 split days should be better for you.

Any other questions please feel free to ask.

[Boozer]

Boss man thank you very much. looking forward to the start and change of lifestyle!