BFS - Bigger, Stronger, Faster. I was never obese but I am built like a fire hydrant, and a southern Italian. I am not skinny, and I never will be but I can get cut, and that is what I am trying to do now, get in the best possible shape I can be in, I DO NOT want to be 40 years old 100lbs overweight and cannot do anything like half of our lazy ass country. Here is my workout routine. I'll talk about eating right after.

Legs and Abs Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Squats 3 x 8-10 315lbs
Leg Extensions 3 x 8-10 120lbs
Seated Leg Curls 3 x 8-10 120lbs
Seated Calve Raises 3 x 12-15 100lbs
Standing Calve Machine 3 x 10-12 120lbs

Chest and Bis
Benchpress 3 x 8-10 215
Incline Barbell Press 3 x 8-10 175
Decline Dumbell Press 3 x 8-10 60
Barbell Curls 2 x 8-10 80
Hammer Curls 2 x 8-10 30
Cable Reverse Curls 2 x 8-10 90

Back, Rear Delts, and Abs
Deadlift 3 x 8-10 315
Dumbell Shrugs 3 x 8-10 80
Wide-Grip Pulldowns 3 x 8-10 120
T-Bar Rows 2 x 8-10 120
1-Arm Low Cable Rows 2 x 8-10 100
Rear Delt Machine 3 x 8-10 60

Deltoids, Tris, and Flexors
Arnold Presses 3 x 10-12 30
Dumbell Lat Raises 3 x 10-12 80
Close-Grip Benchpress 3 x 8-10 185
Lying Barbell Extensions 2 x 8-10 80
Tricep Pushdowns 2 x 8-10 120
B-t-B Bar Wrist Curls 2 x 10-12 100
These are my current weights for each lift as of last week. I am 5'6" 190lbs I am trying to get down to 165-170lbs.

For ab excerices do 50 crunches alternating right to left, left to right(if this needs more explanation than ask), then 30 hip raises(lay down on a becnh with your hands grasping the bench slightly behind your head, raise your legs while keeping them together straight up in the air and push up with your hips lifiting them off the bench), after that do 50 leg raises(again ask if this needs more explanation). Do the ab workout on leg days.

On chest and back days I ride for an hour on the bike after lifting, if you use the bike don't go easy, make it hard or else it won't do anything. You can also run the treadmill, etc. I also ride the bike for an hour on friday. I lift Monday-Thursday and also ride friday. Each workout should take approximatley 1.5 hours if you do it right, not counting cardio. That is 6 hours lifting plus 3 hours of cardio. Everyone should be able to make that time for themselves during the week to stay in shape.

Also before I forget, do 2-3 warm up sets at the beginning of each day before your first core lift. Like if I am benching let's say 225 I would start out with 135, then bump it up to 185, then to 225 to start my sets.

Stay motivated, and push yourself. Lifting is a one man game, only you know how much you put into and that is how much you will get out of it. I love lifting.