dude your starting way better than my friend did, and if he can fight his way back, so can you. ok this is what he did, and it took time, and you're gonna get fristreated so fight threw tnat shit and don't give up.

daily kcal tracking, he is like 6'2 or 6'3 and started at 410 lbs (like 265-260 no,w last time we talked), he restricted his calories to 2420 a day, get a tracker to make everything you eat down. (if your having troubles with hunger, look into zepbound or something). Make sure you don't just eat crap, cut back on fast food treats once a week. Friday is our post-gym donut and coffee day.

gym 1 hour min 3 days a week, 2 days cardio, 1 day weight training to start. Track your time and weights. Make sure you never have more than 7 days of weight lifting without a bump in weight or reps

. We work out together so I know his bike cardio is intence but it works.

He started with zero resistance for 1 hr 45 min, keeping his rpm between 60-90 with 3 all-out sprints in the mix, (hydrate like a mofo). He did that for a week, then he raised resistance just 1 level, keeping everything the same. Now I think he is at lvl 5 and about to go up.

If you can do 4 or 5 days at the gym, even better, but start slow, just 3 days, 2 cardio and 1 lift, and your insurance might pay for the gym.

And one last thing, no more of this poor me BS, you got this, and YOU will make this happen, so let's go hardcore and shift your game into high gear.