Weight loss is a must!!!

[jrbruin57]

I need some help understanding what is a safe calorie deficit during my updoming diet. I have planned the structure of the diet and will be able to plug in the food after i get some good advice on how many calories I should be consuming each day...It is vital that I lose this weight...I am an ex college football player that let myself go after some injuries...

My stats:

6'5"
338
retained much of strength since playing football
don't know BF%
BMR=2971.7

I plan on doing 45-60 minutes 5 days a week on bike/elliptical on empty stomach in the am. I also plan on weight training 3 days a week in the afternoon.

What are your thoughts on what I should have for a calorie deficit each day and still be safe but drop pounds quickely?

[Clicked]

You can get all sorts of opinions on this.

Some will say that 500 calorie deficit is what you should stay with, while others will say you can get away with a 1500 deficit.

I have had some great success using the Rapid Fat Loss diet at bodyrecomposition.com

Why are you choosing 5 days of cardio and only 3 of weights?

[jrbruin57]

You can get all sorts of opinions on this.

Some will say that 500 calorie deficit is what you should stay with, while others will say you can get away with a 1500 deficit.

I have had some great success using the Rapid Fat Loss diet at bodyrecomposition.com

Why are you choosing 5 days of cardio and only 3 of weights?

Access to a gym and also my travel schedule...

[bass]

i took Milos advise and didn't count calories, just stuck with counting protein, carbs and fat. i lost 40 pounds inside 10 months while gained muscle. have you seen Milos videos?

I cut the sugar down to a minimum, the only sugars I ate was from fruits, but kept it at minimum…and now I don’t even eat anything with sugar in it due a to a recent advise I got on my diet…starving yourself may work against you eat right and boost up your metabolism and you’ll be surprised. I am almost 50 BTW…