Hello Buckeye,
Yes absoutely, HST will let you achieve your fitness goals. I found HST about 2 years ago at 6'3" and 300lbs and 35% BF. This morning I weighed in at 241 at around 16% BF. Thats losing 60lbs of fat and gaining about 7-8 of muscle. So now over 10 years I'm down a total of 110 lbs and +10lbs muslce. HST and high protien diet has made it much easier process and allowed me to finish what I started 10 years ago.
I will say this up front I can give you all the advise in the world but until a person deals with whatever issue caused or is causing the self destructive behavior of over eating they will not be sucessful.
If you look at people who have a serious weight problem they have emotional or relationship issues they are NOT confronting. Remember the old saying it's not what your eating it's what's eating you. I know, I've been through alot and even with seeing a counselour it's still very difficult at times. Most people don't relize excessive wieght gain is a SYMPTOM and not the cause of the their unhappiness.
So with that being said, yes Diet is key, you have to get it nailed but it's a symbiotic process. Working out will make you feel better help you release stress and will help you stick to your diet. Plus you will learn your body while you are working out. It took me to my third cycle before I felt like it was really dialed in, the symplfiy and win helped me keep it simple and stay focused.
Track your intake on a free website like ww.fitday.com It's free, it's easy, do it. It's very benefical to track calories for at least 2 weeks to see where you calories are coming from and make adjustments.
Yes low carb/high protien works for many on here but remember it may not be for you. Read Lyle McDonalds site, he is really good. Read the article on " is a calorie a calorie?" his contention is yes but most people could not say on a 2200 calorie diet of twinkies because the insulin spikes and crashes would trigger cravings.
he also has a article on insuln sensitivity relating to whether you can lose wieght on low carb or high carb. If you are highly sensitive to carbs (like me) then high protein diet is best. Everyone is different and just cause it worked for me doesn't mean it works for every body. regardless of your carb ratio you will need to increase protein intake to prevent muslce breakdown during diet (which you metoined)
don't get wrapped up in your buffness to soon, you will lose size, remember its mostly fat your losing. HST is great at building muscle but in a calorie deficet it will prevent the loss of exisiting muscle.
If you go low carb, carb timing helps. Get most your carbs when your body will use them in the morning (you've been fasting all night) and during/after workout.
It basic beradi principles another good site
http://www.johnberardi.com/
Cardio is sensitive topic. HIIT seems to be the best form but hard to do high intesity if your low carbing. I enjoy cycling and have a road bike. I love to ride, I ride alot, I ride fast it burns tons of calories. I get in 100-150miles/week. I try to ride on non lifting days but sometimes I doubles up. My advise is add cardio on non lifting days. The higher the intesity they better it is at buring calories and building muscle (Sprinter body versus marathon body). But most importantly add some thing you enjoy doing, your much more likely to stick to it if you like it.
With all that said no doubt you can make your body look however you want, you ar your only limting factor. I had a consultation with a plastic surgeon on thursday to see about a Adomiplasty (tummy tuck) procedure. I want to be 12-15% BF but right now it's imposible to measure do to all the lose skin so be prepared for that when you finished. If you have any other questions don't hesitate to ask me or any of the other members, there some smart motivated guys on this board to which I give my heartfelt thanks for their help, I could not have accomplished my goals with out the great contributions and info links on this site.
Zguy