First, good for you. It's like AA, you've admitted you have a problem.
There tends to be a lot of good advice in these threads and the BS ratio also tends to be pretty low. Pay attention and see whose advice matches up, etc.
Dropping 30lbs in one year (6 months even) will be easy if you can stick to a 5-6 day diet without cheating. That's what day 7 is for. Since you work at Subway, you get to look at all those food bins while you make sandwiches. Next time you're there, I'd like you to look at them and be able to tell which ones are protein sources, carb sources, or fat sources, and whether or not you ought to be eating it.
DietCarbs: oats, whole wheat breads and pastas, potatos, rice (the less white the better), and beans
Proteins: lean poultry (not dark meat), lean beef (leanest cuts are typically sirloin, almost no visible fat marbling), lean pork (not salami,
), fish/seafood, egg whites, whey/cassein powders
Other carbs: all fruits, all veggies
Fats: nuts, peanut butter, olive oil, egg yolks
Dairy: milk (all kinds are good, but 1-2% when trying to lsoe weight), 1-2% yogurt, 1-2% cottage cheese (great protein source)
I'm sure I'm missing a few from each category, but you get the idea. They're also in order of priority for a good diet, carbs>protein>fat. Carbs to sustain energy (through the day and through your workout), an equal or slightly smaller amount of protein to repair muscle, and a little bit of fat to keep you warm, protect your organs and keep food appetizing.
Since you probably eat a lot of sandwishes, you have it easy in terms of getting a little bit of each nutrient in a single meal. Your (whole wheat) bread will take care of the carbs you need, so pick a good meat (by the way, 10 slices of turkey is only something like 90-110 calories, so don't get neurotic and only put 3 on there) or fish, load it with veggies, mustard if you like, and enjoy. No chips, no soda.
So, in a single sandwhich, you've eaten a complex carb (bread), flesh protein, some fat from the protein source (generally where you should get your fat from), and some additional complex carbs from the veggies (20 calories tops, don't worry). Perfect.
As far as how much you should be eating/portion sizes, I can be very general or agonizingly precise. Generally, I suggest that you eat a meal to the point that you no lunger feel hungry, but not to the point that you're stuffed or "full". Try to eat each meal until you are satisfied or satiated. Don't undereat, either. You're a big guy, you will require a lot of food to reach the point of just feeling 'satisfied'. Don't be afraid to eat it as long as it's nutritious.
You're assumption that you should be drinking a lot less juice is correct. Even if it's 100% fresh squeezed, that's a lot of carbs from fruit that probably aren't getting used for energy and is instead getting stored as fat. You can drink a glass or two during the day but not all day. You should be drinking waterwaterwaterwaterwater.
Exercise:Your needs are simple, but the irony is that it's simpler (easier, I guess I should say) to join a gym/buy a home gym than it is to just pick up a routine you can do at home with
no equipment.
Lucky for you, another member here turned me on to this:
Simple Fit. CrossFit (weighted version) is a strength training philiososphy/community that incorporates olympic lifting and powerlifting into intense workouts that are provided on their website each day. SimpleFit is similar, but its routines are made up of bodyweight exercises.
Many mass-buidling/strength training/endurance/stamina exercises can be done with no weight since they tend to be natural body movements anyway (squats, for example).
Simple Fit is, by no means, pussy stuff. If anyone thinks so, I challenge them to take on one of their advanced workouts...
Browse their site. Check out the nutrition info and bodyweight workouts section. All the thinking and planning is doen for you there. All you must do is provide the warm body.
It's like the hard work is already done for you! You can pick one of the workout levels and just do each one one day a week, preferabley every other day.
I've left a lot of specifics for the sake of brevity... God, it could have been longer than this? Things like determining your caloric needs to the thousandth decimal place, nutritional chemistry, explanations of exercises, etc.
I think if you just learn to recognize food in terms of it's nutritient category (carb, protein, or fat), you'll begin eating better. Finally, the most important part about exercise is
consistancy. I don't mean doing the exact same thing every single day (that's not good). I mean working out like clockwork and putting forth a concerted effort.
Good luck!