Well in the "before" pic i was at ~260lbs, i then went on a low fat emphasis diet with increased exercise (my favorite was the gym bike). I lost about 20lbs.
Then during the summer i visited my doctor he said i could go on at 2000 calorie diet or 1500 if that didn't show any results. I like to take everything to the extreme so i went on a 1200 calorie diet with an emphasis on lean protein. For exercise i did a little bit of biking (i was working then so it was pretty tough to go to the gym very much)
By the end of summer i had lost 60lbs and was at 180 which originally was my goal weight, but after i got back to school I changed my goal to 160. I started jogging this 4 mile campus loop 3 - 4 times a week and changed my calorie intake to 1500 calories a day emphasis on lean protein again. I got down to 170.
Then after winter break i came back to school and started hitting the gym, trying to put on some muscle, im currently going 6 days a week and doing 45 minute bike sessions 3 - 4 times a week. I eat 150g+ of protein (thanks to EAS protein powder) a week and I am still on the 1500 calorie lean protein emphasis. Current weight 165lbs. Joined a fraternity, haha never thought i would do that.
I really recommend the program CalorieKing if you want to count calories / nutrients. I saw it at my doctors office, its fifty bucks, but unlimited installs so your whole family could use it. It was a huge help to me when I was trying to construct my meal plans. Its amazing how it all comes down to a game of math Calories in < Calories burned . . . so much more simple than i used to think.
