can you help me get a good plan for me? Ever since I got out the marines I use to be a 175 lbs , a few years later , junk food, beer, eating out too much, being lazy has caught up to me, and im sick of looking at my chubby face every morning .I am 6'3 and 230 lbs now and look terrible maybe because im so use to being fit all my life and now I went downhill. Being japanese I havae higher cheek bones and always had a slim face now the extra weight makes me look super "chinky" eyed now. looks terrible I did not know I looked this bad till I seen pic's at a graduation party. I use to have a 6 pack and a nice chest and now I have a fat gut and chub everyplace. I am going back to california in 1 year from now and want to get my weight back to around 180-175 being asian alot of my diet has alot of rice in it, and not knowing what really is good for me, if you could help me get a good diet I know how to do the rest.
Going from being able to do 28 pulls up and running 3 miles in 19 1/2 minutes to only being able to do prolly 3 pulls ups and prolly not being able to run a mile.