Healthy Rate of Weight Loss

Question
Hey Richard,
I have always been in incredible shape.  I have been an athlete my entire life but as I get older, (24 Years old turning 25 March 15th), my metabolism is certainly slowing down.  I am on the higher side of 6' 2" and I weigh 215 pounds.  I would say my body fat is about 17 % or so, last time I was checked was a few months back.  Anyway....
Based on the information I have given you I was wondering if you could answer this question.  I have been going to the gym 6 days a week for the last 2 weeks and spending between 3 to 4 hours, half the time doing cardio (rowing, stair master, basketball) and the other half doing weight training at a high intensity pace to burn fat.  I plan on completely changing my workouts every month as to not let my body adapt to any particular workout to maximize fat loss.  One last thing... My diet consists of 6 meals a day of smaller portions at a total of about 1500 calories.  Question is, in 15 weeks, is it healthy to lose 35 Lbs and get down to under 10% body fat? And is my regime, from what you can see, healthy?  
Thanks for your time and sorry about the lengthy question, I just felt I would get a better answer from you by providing as much information about me as possible.  

Answer
It certainly sounds like you know what you're doing. A few things I can recommend based on what you wrote.

First, 3-4 hours, 6 days a week is going to start taking it's toll on you. You might want to consider 3 days a week at 1 or 2 hours. Or, if you like going every day, then ALTERNATE cardio and weight-training. OVER training can be as bad as not getting enough exercise?especially as you get older.

You mentioned your meal frequency and calories, but make sure you're eating the RIGHT foods: plenty of lean protein, healthy fats, and the right kinds of carbs. See my web site for a good diet plan.

15 weeks for 35 pounds sounds fine. I usually recommend 1 or 2 pounds a week, so that's not a bad goal. It will come off much faster in the first few weeks, and then will taper off.

For specific information and step-by-step guidelines on how to lose weight and be healthy, visit my web site for all kinds of details about proper diet, nutrition, exercise, weight-lifting routines, and more.

Most importantly, make sure to download my FREE eBook, "Rick's 18 Tips for Healthy Weight Loss."

Richard Rost
http://www.RicksWeightLoss.com

P.S. As a disclaimer, I'm not a doctor or health professional. Please seek the advice of your doctor before implementing any of my recommendations.

I hope this information helps to solve your problem. If there is ANY REASON why you won't give me a RATING of 10 please let me know so I can improve upon my answers in the future. Thank you!

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