Well, Cody I dont know what to say, I am a dumb searcher.
I lost every pound naturally through good ol' fashioned diet & exercise, and a ton of research.
I found out my BMR, and my maintenance caloric intake, cut it by 1000 calories a day. I go to the gym for 1-2 hours at least 4 days a week. I have a caloric refeed day once a week, and a cheat day every 3 weeks or so.
To give you the numbers, I eat 1500 calories between 6 meals on non-gym days, and 1800-2000 calories between 7 meals on gym days. My macros are 60-20-20 which means 60% protein, 20% carbs, and 20% fat. I eat roughly 250-350 grams of protein a day. I eat extremely clean, no HFCS, or simple sugars, or junk. My carbs are a mix of simple to complex based on the time of day or "carb timing". My fat intake is natural from foods like fish, chicken, eggs, etc.
As far as exercise goes: I do resistance (weights) exercises on a focused group (Arms, Shoulders/back, Legs, Core,) for about 30-45 minutes, then I immediatley do a LISS cardio session on an incline treadmill or gauntlet machine for 45-90 minutes at double my resting heart rate the entire time (124 bpm).
I always have proper PWO nutrition like a 50 gram protein shake and a banana to properly replenish glycogen, spent protein, and BCAA's etc. in the liver and muscles.
I weigh, and monitor every calorie I eat. I input everything into a journal at
www.fitday.com so I have day to day, week to week, and month to month tracking of everything I do.
If you cant tell, I take it very seriously, which is why I have had serious results.
Oh and Cody, thank you again for the nice comments.
About the pictures, I will post before and after on or near 9/16 which is my 1 year diet anniversary and my 31st birthday. I literally got on the scale on my 30th birthday, saw 370, and said enough is enough. The only thing I wish I did differently is taken before pics, and measurements. All I have is random pictures of me fishing, wheeling, etc. I dont have any proper "poses" to show off how fat I was. I will try and find some good fat pics to use though.
