Hey guys. 2 months ago I was diagnosed with high blood pressure, pre diabetes and a fatty liver. They tried to prescribe me all kind of drugs but I decided to instead avoid the prescriptions and try to lose weight. On March 31st is when I was diagnosed and April 10th is when I decided to go to my work gym 4 times a week for an hour or so before heading home. I work 330pm to 12am and get home at around 130-2am every day. I'm 6'3 and started at 275 pounds. I've lost 19 pounds so far, I cut out all soda and trying to cut on juices. (I used to drink a 2 liter of soda per day) I've significantly cut down on fast food, probably used to eat out 3-4 times a week and now maybe once a week. I'm here trying to get some advice on how to lose 50 more pounds. I don't have a regime, I go everyday and just do what feels right. the gym at my job is pretty substantial with a lot of different weight machines and free weights etc. can anyone suggest what a normal day at the gym should be for me? Keep in mind I'm there for only an hour. Also a girl friendly routine would be nice, I go with my best friend and she's a female. Thanks!