Ive been doing cardio (usually alternating jogging and exercise bikes) 5-6 times a week ~40 min a day for the past month, and not as religously for the past year or so. I'm 6'1, 235 a year ago I was 300. I have slimmed up alot but want to drop to maybe 200-210. I also have been lifting but need advice on exercies, how much I should lift ect. I could also use some advice on diet. How many calories should I eat? How much protein? ect ect. I really want to lose the weight first and as quickly as possible but I also want to lift some while I am losing the fat.