My friend did a 1/4 pound a day from 385 lbs too 220 lbs...
He is super strong because of packing that weight for 30+ years... He topped out at 500+ a few years ago...
He changed his whole life,,, the way he does things,,, eating and sleeping,,, hitting the elliptical machine every other day for 45 minutes hard...
Either your on or your off,,, I'm sure as a athlete you know this...
By the way,,, good on you brother,,, the bike idea is awesome,,, what a great way too get moving and get your cardio going...
I took my power bike with me too work,,, next trip will be my mountain bike with no engine...
I can cover 3 times the distance then with my boots on the ground...
10 miles walking fast would be 30 too 35 miles by pedals...
The trick is too go too diffrent places on every ride,,, do some sightseeing getting warmed up,,, then turn it on...
Pull off as many reps as possible,,, then a 20 minute kool down by walking off the last 2 too 3 miles with my bike as a rolling walker...
Get tall handle bars so you can reach them comfortable,,, and an adjustable seat post...
Once you ride a pedal bike with a shift on the fly seat post you will never ride a bike with out it...
You can set the seat height on the fly with out stopping,,, your knees and back will love you...
And get a big @zz seat... ours are 12 3/4" seats
Front forks are handy,,, find the lock out posts so you can rocket up the hills...
Hard tail is good...
26x 2.40 or the larger tires is better,,, 27" or 29",,, at lease 2.40,,, 2.50,,, or 3.25 wide,,, you'll get a smoother more comfortable ride...
Cheers from pal Don...
Good on you brother