I do not have Live Gold so I can't download rosters and also have a Mac so I can't take them off my computer.
I found a great website though with a list of all the moves.
http://walterfootball.com/offseason.php
It took me around 2 hours, but the easiest way to do this is to go through every team one by one and release the players they lost first. Then when you're done with that go to the free agent list and add the players to the right team. Sometimes you'll run into a problem where cutting a player will put you below the minimum roster requirement. In that case, just add the right players a little early or switch a real crappy player from say LG to C if you don't have enough centers to cut a guy who is no longer with the team.
Hope that helps.