If this is of any help:
I'm 5"9", 37 years old and weighed a smidge over 230 lbs at Christmas. At that time I was wearing 40x30 pants and had a size 48" chest. I lost 38 lbs since then, I'm in 34x30 pants and only need large shirts. And this is how I did it:
8-12 miles 2-4 days a week. With an uphill sprint at the end (gets everything burning).
I eat a McDonald's Breakfast sandwich every morning M-F (bacon three time a week , sausage on other, english muffins are the better for you you so I only get the bagel once or twice a week- no special sauce and I only eat half the egg).
I eat at Subway for lunch 5 times a week (no, I'm not that guy) but I'll be damed if it does not work. (or an equivelent, no meatballs or steak but I do get the fattening chips with 14 grams of fat and a diet cola, but I love my potato chips).
I don't eat dinner until the sun goes down and then it has usually been a very lite meal such as a sandwich, hot pocket (one of the "lean variety"), grilled chicken, or a big salad. On weekends (Friday too) I eat what I want but pretty much keep it "normal". ie 2 pieces of pizza as opposed to the whole thing, One grilled burger instead of two and a hot-dog chaser. Popcorn most nights before bed or some toast helps take the pangs away.
It really has been slow going, but as more comes off the more motivated I am at keeping it up. Up until about four years ago I was around 190 lbs but it seems that the stuff old guys told me about "metabolism changes", are true. After these six months of "dieting" I can't believe how much I used to eat.
Hope this helps,
ehenz
Disclaimer: I am not a doctor and this is not healthy advise. Eating "fast food" ten times a week is not good for everyone. I do not work for Subway, nor McDonalds. Do this at you own risk.
Special warning: Spending six dollars a day on breakfast and lunch can make you broke (if you are poor to begin with) but if you are used to dropping $12.00 for lunches anyway, you will have more money at the end of the week for bike parts, or in my case I have to go to Kohl's tonight for some clothes.
Extra special warning: DO NOT EAT FRIED FOODS (except for tasty potato chips), EVER!