first off, i follow a diet plan. mostly weight watchers, but i do my fitness pal, too, but only recently picked that up. secondly, i'm a cardio junkie. i love running (well, after i got the right shoes and bra. when you run with a lot of weight, you need a good insole so you won't hurt yourself). since you're a male, you build a lot of muscle lifting weights like you do. try to weigh only once a week or you'll get discouraged. and drink lots of water. and cut out fried foods, non-diet sodas, switch to splenda, but keep all artificial sweeteners at a minimum. and eat a shit ton of vegetables and lean meats only.