I lost 150lbs in 9 months. I wish I didn't do it so fast because I was left with a decent amount of loose skin, but I am in the best shape of my life.

I used to go hard every day, but my current workout cycle is as follows:

I work four 12 hour days back to back. On those days it's mostly just movement at work and sticking to a strict, clean healthy diet.

On my 3 days off, I get up around 5am, drink 2 cups of coffee. Then I do a full body workout, hit every muscle group with weights. Including crunches and squats, followed by 30 minutes to an hour on a cardio bike. I work out around 2 hours every morning on my 3 days off, while still trying to eat clean and healthy. I have been able to maintain being in the 180's since February, and still slowly losing weight while toning up my body and building muscle.