help!!

[sstp138]

im 32 yrs old 215 lbs w/ 29% bf im 5'10 and want to lose bodyfat and weight... i am in need of diet and excercise program i searched around and cant come up w/ anything i think is sufficient for me..all the diets say to start eating about 2800 cals, 220-250 protein, 300 carbs,and 70 fats .. i hope this isnt too much im trying to lose weight not gain.. i can get to the gym 4-5 days a week and are willing to try whatever...

[RipStone]

http://johnberardi.com/articles/nutrition/7habits.htm
http://forum.bodybuilding.com/showth...light=calories