well,moderate means if you were to do an all out sprint for x amount of distance and at the max your body outputs in energy and your highest pulse rate before dying, that would be maxing, or extra high intensity. If you give that kind of performance a rating of ten, then moderate would be a 4-6 depending on how you feel that day. Do not do long light cardio, this won't help you much, and you'll not get the added benefits of a stronger heart health. when you were 20, did you go on a diet to get down, and when did you put back on the weight. Also, listen to Buff, eating hearth healthy lean meats is better for you anyday when on a cal deficit, not until your down where you want to be and to build lots of mass would you want to use red meat.( although the occasional 93% lean meat is ok from time to time, but not everyday) Also, don't get into many diet pills just yet, loss what you can before you take that route and you'll have better results overall. Again,also, since you are or have always been mostly a bigger guy, have you ever had your thyroid levels checked? If not, the next time you go to your doc ask him to check just in case, it won't hurt. Id opt for more cardio than Buff, but I'd ease into those ranges rather than jumping right in and then burning yourself out. Some around here would say keep your cals higher like around 3000+, but you really don't need that much. Yea if you go too low your body will enter a starvation mode,However, you only NEED enough cals for all your bodily functions, and that number is based upon your BMI, but here is the secret, fat doesn't count as much as muscle when adding up your BMI total. So when you figure out your Basic Metabolic Rate you need to take into account, fat is calculated differently, and I have yet to see anyone one here post the formula with that taken into consideration. Iknow Tatyana has some great info for this though.
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