Firstly, congratulations on losing 75lb. That's highly commendable.
Now, there's only one solid piece of information we have to work with here, and that's the 12miles a week of jogging. Beyond that, we have very little to go by. It would help to know what your weightlifting routine is, and to get a general idea what an average day's worth of eating looks like. Obviously, we expect that it's a lot easier to give strict statistics on your weight lifting than on what you eat, since you probably eat different things every day, but any information will help us to help you.
Some general exercise guidelines that should be of use:
- Bigger exercises = bigger stimulus, thus more energy burnt and more bang for your buck
- Higher intensity = increased immediate energy usage, increased metabolic activity during and after activity, and increased stimulus to maintain the muscle that's already there
- Adequate rest is required to progress through your exercises, and as you progress you will be able to increase the intensity
Some general nutritional guidelines that should be of use:
- Don't go more than 500kcal below maintenance for fat loss, as, while a caloric deficit is required, the further you go from maintenance level, the more likely your metabolism will hit the brakes as a survival mechanism
- Choose foods with minimal processing
- Consume 1-2g protein/kg bodyweight/day to maintain your muscle mass
