Hello all. I have been a member for a brief time, but I come here all the time to read the great insight posted by the members. The is just a ton of good info from people actually doing it as opposed to some lame infomercial.

I started last February at 227 pounds. We did a weight loss contest through work for 10 weeks. In those 10 weeks I lost 22 lbs. However, over the summer I gained back 12...right up to 217.

Up until the time I was fat, I had been athletic and had a good physique (Army and HS Sports). However, after years of gradually putting on the plump I decided in August enough is enough.

I planned out my goal of going from 217 down to 170 by the end of the year. After my initial weight loss I figured I would need 2 pounds a week. So far I have maintained that and I am on track. This week I weighed in at 196 (actually need to be 192 by next week. As I write this I am at 194.

I feel so much more motivated every time I step onto the scale and see a decrease. The motivation to work harder and stay disciplined with my diet.

My current program has been 6 days (alternate 30-45 min cardio one day and lift the other). As far as my diet, I eat good and a lot of protein. I try and eat 1g per 1lb of weight and around 1800 calories. With the high protien diet I have seen really great results. It is also hard for me to eat that much because it is very filling. I eat a lot of broccoli, bananas, tuna, salmon, some chicken, blueberries, oatmeal, egg whites, almonds and a protein shake.

As for my cardio I have adopted the HITT method. However, I modify every once in awhile. Sometimes I will cut down my rest periods and sprint more frequently, and other times I will just jog as a good pace for longer. Personally, I have had a lot of success mixing this up and the losses show.

I will edit this post and add my couple of photos. I only have photos of me at 207.

Also, my wife loves the weight loss because she can now fit her arms around me!

Good luck to all and remember the more you sweat in training the less you bleed in battle.

way to go, dan!! it really IS a huge motivator to see the numbers going down on the scale, no? keep up the good work and you'll be at your goal in no time!