Build me a diet/routine

[BuddhaSMASH]

Alright, guys, I need help. I'm horribly out of shape and it's time to fix that. Only problem is that I have no ****ing clue how. I need help building a diet and exercise routine. Here are my vital stats. They're really sad.

Gender: Male
Age: 20
Height: 5' 10"
Weight: 290 lbs
BMI: 41.7%

So what do I do guys? I've read Diesel's guide to cutting and bulking, but I don't quite understand the formulas he uses for determining calorie intake. I need a hand.

 

[Quiksilver]

What does your weekday look like?

 

[BuddhaSMASH]

I should be able to work in time for the gym just about every weekend. Evening workouts would be easiest for my schedule, because I'm balancing school and work, but I could also probably pull really early morning workouts.

 

[EFFORT]

send me a pm and i'll help you out