Thanks all,
I have an exercise plan for the most part. I do lifting with dumbbells and core exercises. I follow that up with some more core training on the wii. I know it sounds unlikely but the core strength training on it is really good. I also run for an hour on most days.
Now on the diet part. The diet is just what it says. I have changed the way I eat. I eat smaller meals. I eat more fresh food and eat out less. I still stop by Wendy's and have a frosty or chicken nuggets. I just get smaller sizes (plus I save since they are on the dollar menu). I only drink water, milk, and a few all fruit juices. I only drink water at work. I have found that I drank a lot of calories. So cutting those out helped a lot. Most weeks I lost 2-3 lbs. There were a few weeks where I lost 5 lbs, but it has been a steady loss. I know that I can still lose more as I am part of a big loser contest at work. My goal is only about 10 lbs out now. I however plan to continue to tone and replace left over fat with muscle. I will start working out with a buddy again soon is a strong man. That will help.