[Templar]

Markoni is pretty much spot on.

If you follow his layout, I'm sure you'll see a lot of good things.

Go by how your body feels. If you are following his diet and working out like he said and you feel GREAT, then it is working. If you feel like crap, then either you aren't following it completely, or it isn't going to work for you.

I am way out of shape, and I'll be doing this program to clean out a bit. I am a bit of a runner, I typically run 4-5 miles every other day and lift/bike the days in between. I haven't been running though for a while, so I need to slowly get back into it.

Just make sure you are hydrated. Drinking a gallon of water or more each day is common, especially when you are working out like that.

The only thing I disagree with him on is the "meat head protein" thing he said. Sure, the gym rats seem obsessed with protein intake, and for good reason. They are trying to build abnormal, freakish muscle mass. They lift hard and heavy, and with that you need a lot of protein to repair your muscles. A salad with some dressing after a hard weight session isn't repairing jack.

But since the OP wants to lose weight, and not gain it, none of that matters.