[RyanLRams]

It is not necessary to hit the gym 6-7 days a week. Especially after being so sedentary for so many years and being as over weight as your are. I would venture to say you are about 100lbs over weight. I like to the hit the gym 4 times a week. That way, it doesn't feel as though I do nothing but exercise when I'm not working. I don't like your workout breakout. You got shoulders and chest on back to back days. Your shoulders get worked out on chest day dude. This is what I do:

Monday - chest, light tri, ab (30 min treadmill after workout)
Tuesday - back, trap, light bicep, (30 min treadmill after workout)
Wednesday - rest or HIIT. NO WEIGHTS
Thursday - Legs, abs (20 min VERY LIGHT treadmill after workout)
Friday - Shoulders, biceps, triceps, forarms (30 min treadmill after workout)
Saturday - rest
Sunday - rest

I rarely spend more than 60 minutes lifting. I don't do a ton of sets or reps. If I go over 60 minutes, it's because I'm talking too much. The sets and reps I do are QUALITY! Don't worry about lifting a lot of weight right now. Concentrate on form and safety. If you can do abs on alternate days, your not working them hard enough on the days you do them. My abs are sore for 2-3 days after I do them. Find some different ab exercises and push them hard like you would any other muscle and let them REST like you would any other muscle.

Do whatever you want for cardio. The idea is to move and get your heart rate up.

More muscle = more burning calories

Basic diet rules to follow when trying to lose fat:
1. 5-7 small meals a day
2. no carbs after 6pm
3. no fast food
4. avoid fried foods.
5. eat good fats IN MODERATION (nuts, peanut butter, fatty oils - they will boost your testosterone and you will lose more fat)
6. eat green veggies in EVERY MEAL (fibrous green vegetables will help your body digest the food you eat and help your body extract the nutrients it needs)


Hope this helps you some.
Most importantly, don't get impatient if you don't see immediate results. You didn't get fat in one month, or even one year. It may take a couple of years to reach your goals.

G.L.