Guise, give him some credits. I saw The Biggest Loser and a 5'8" 454lbs dude was running @11.2km/h on the treadmill for a minute or so. Boxjump is even more brutal to the knees compared to teh running. He can do this

If you dont hv any lower body injury, run yourself skinny. If you want to squat, deadlift or perform any sort of exercises that hv a potential of breaking ur spine or popping out your knee, hire a really good trainer for 1-2 sessions and learn as much as possible. Form is important. You may be a big dude but you're still not far gone yet. Some contestants on TBL were around 50% bodyfat and shorter than you.

Diet-wise, too much fruits. Wayyy too much fruits. Wayyy too much sugar in them. Subtitute with veges. I'm not too supportive with skim milk before bed. Skim milk has a higher content of carbs than regular milk and this will spike ur insulin a tad and may interfere with ur HGH production @ night. Why are u taking ENSURE anyway?

Er.. a banana is usually an endurance's trainer food of choice post-workout. This is to replenish lost electrolytes due to excessive amount of sweat after running for more than 1-2 hours. I seriously dont think you need it, especially if you're not sweating as hard. Swap it with whey protein or your skim milk.

I wouldnt even be doing curls or kickbacks for weight loss either. They burn too little calories. I'd be doing a lot of heart-popping, lungs-exploding circuit training instead

Er.. yeah, too much fruits. Moar veges

My take on ENSURE - it has too much sugar, not enough fibre and protein. But that's just me