George, i used to be the same way as you. Freshman and junior year in highschool i weighed in at like 240 and within one summer i droped the weight to 180. I was happy but still had alot of fat which i could easly hide under my clothes.

It slowly went back up to 200 by my freshman year in college. My second year i got back into the gym just because i felt like shit. I started reading health articles online and began doing my own research.

Today i hit the gym 5 days a week and write down every single calorie i take in. I put it into an online food journal. Im weighing in around 170 constant right now and benching quite a bit above my weight which isn't too amazing but concidering i wouldn't do 135 when i started is pretty cool and its showing progress.

I really dont think I am in any position to give you any advice because i've only been at it for 8 months but Im learning everday. The only think I can say to you is DO NOT LOSE WEIGHT FAST. Its unsafe and you lose more muslce mass and water weight then actual fat. Lastly dont ask for advice when it comes to asking specific. Majority of the people dont know what they are doing to begin with.

Check out this link and start doing your own research. You will be happy in the end and know exactly where you are going with your workouts.

www.intense-workout.com

To find out different ways of doing excercises for specific muscles check out this.

bodybuilding.com