Here's my progress so far...
In about Jan 2018, I was at my heaviest at 222 lbs and I’m about 6’2” and carry it pretty well. I’m also 40 years old. I’d guess I was at about 28% body fat or so. I lost about about 20 lbs in a month or two with most of it on the Whole30 diet, which was a really difficult diet to do.
I kept that weight off for most of the year (2018), but put on a few pounds in Feb 2019, when I got sent to Key West for work for two weeks. So, in April 2019, I was probably around 210 and around 24% body fat.
In April 2019, I decided to take a month off drinking and, after a week, realized that I should also be dieting while I was at it. I did Keto for a month and lost about 10 lbs, to around 200 lbs and 20-22% body fat. Keto was fine for a short duration, quick loss, but I don’t really think it’d be great for an active person for long periods.
Through all of the above periods, I went to the gym and did my normal old routine where I supersetted alternating muscles and used reps of around 8-10 for three sets. I’d also occasionally run. During non-diet times, I’d mostly eat whatever I want. Mostly drank on the weekends.
At about 1 month into Keto, I decided to really focus on losing body fat percentage. I started reading www.muscleforlife.com and doing heavy compound lifting. I also switched my diet to his cutting plan. I eat about 2100 calories during the week (M-Th) and about 200g or more of protein all days of the week. I don’t really diet in any other way. On the weekends, I eat more liberally and usually drink in Fri and/or Saturday and get to about 3000 or more calories and Sunday I usually end up around 2600. I lift heavy weights 4-5 times per week and run maybe 3-5 miles on Saturday, if I can.
I got measured yesterday afternoon at 190 lbs and 14% body fat. In the mornings, I’m around 188 lbs and dropping. I have a vacation to Spain in about a month and want to get to 10-12% body fat before I go.
TLDR- I lost about 30 lbs and 14% body fat over a 2 years in total, but all of it was in periods of diet and/or focused exercise planning. Heavy weightlifting and macro counting protein works best. I recommend www.muscleforlife.com...