Similar to what others have said…
I’d say go ketogenic. Buy ketostix at your local pharmacy and when they turn purple you are there.
That of course blows away the “post workout” nutrition we all know and love.
So, that gives you the options of proteins, fats and various sources of fiber.
If you want to try to hang onto muscle, then certainly hit the gym and do some relatively heavy lifting, but your energy is going to suck.
Definitely pick up some HOT-ROX to make sure you body isn’t “rate limited” by anything stupid when it comes to getting rid of fat.
You probably won’t have to drop your calories much at first as long as you are doing a LOT of low level activity you will be burning fat non-stop. The problem is having the energy to do it.
Unplug your television, stereo and delete any games you might have… and go for a damned walk every time you get bored. Cancel your magazine and newspaper subscriptions, don’t pick up a book, remove the cushions from your couch and chairs, avoid the computer, do whatever you have to do to keep you up on your feet and moving around.
Of course, you can keep “real cardio” in the gym… along with your lifting.
If this isn’t ripping the fat off, while letting you keep muscles, you can always get around to dropping your food intake during the later weeks and starve off some muscle as well… not that anyone around here, me included, would think that was a good idea.
Oh, and no screwing around with cheat meals and all that other bullshit that people use to increase “compliance”. This doesn’t sound like a “I need help sticking to my program” type of situation.
By the way, given your weight, it may take a week or two to ramp up your distance (blisters and chafing), but there is no reason you can’t throw on a walkman and walk four hours or more a day… perhaps walking to and from work if that’s the only way you can find the time.
Have you started yet? Quit jerking off and get to it already.
