Spike's training log

I am 6'3" and come in at 290, I have been training in the martial ats for about 6 year. I try to work out on a regualar basis, but I do not have a real workout regiment. I visited with you a little bit at the Southard semminar. My goals are to get down to about 220, and have good cardio. I not sure what other info to enclued.