Hey everyone. I wanted to start off by saying that this site is filled with so much great information and over the past few months of searching I have learned a ton. I have taken all of the advice people and given and recieved and incorporated it into my own routine. I figured now is the time to have my plan evaluated because I am planning on making a life long commitment to being healthy and getting fit. In December 2006, after not being on a scale in months I decided to weigh myself and was shocked to see 289 pounds. Well since then I have been eating healthy, atleast I think, and just within the past month added weight training and cardio. I am 6'1" by the way, and I am down to 254. I would like to get down to the 200 pound area just so I can feel better about myself. So, here is a breakdown of some of the things I may eat during the day staying around 2100-2300 calories and 100 or so grams of protein. I also drink only water and around 8-10 glasses a day and take GNC's Mega Men multivitamin.
Breakfast:
Kashi GoLean Cereal in Skim Milk
Fruit
Kashi granola bars
Grapenuts cereal
Oatmeal
Yogurt
2nd Meal
Fruit or vegetables
Kashi granola bar
Whey protein shake
Lunch
Turkey or Ham on whole grain bread/tortilla
Spinach salad w/ fat free dressing
Whole grain Pasta
Chicken Breast
Tuna with relish and celery
4th Meal
Cottage Cheese
Fruit or vegetables
Oatmeal
Whey Protein Shake
Supper
*Same as lunch*

Keep in mind I dont eat all of that just a variation or mixture.

My weight training routine follows the low volume progression described at ExRx.net where i do 50% workout weight for a warmup of 12-14 reps then preform 1 set 8-12reps at regular weight and increase if I exceed 12 reps. Its a full body workout 3 times a week:
Bench press
Straight-leg deadlift
Bent over row
Squats
Crunches
Military press
And some isolation:
Bicep curl
Tricep extension
Calf raises
My cardio workout consists of around 20-30 minutes interval training of either jogging, cycling, or elliptical work 4-5 times a week. Lately I have been trying HIIT for beginners on the treadmill but its difficult because I can run faster than top speed.

Ok I didnt think this post would be this long but I hope I touched on all the aspects. Basically i am looking for advice on my diet, my exercise, and my weight training. My goals are to preserve what muscle I have now and lose around 45-50 pounds. Losing the weight is more important though.

Sounds to me like you're doing great, Steve. You have a good diet, and adding the weight training and cardio is terrific.

You might want to try HIIT on the elliptical -- with a combination of resistance and speed, it works very well, as long as it's an elliptical without arms.

The other Steve on this site suggested to me a 5x5 routine -- using basically the same exercises you have listed here -- and that's working out better for me than my old 3 x 12 routine.