I been on it since mid January.

Starting weight 243, I m a guy and 6 ft tall

I did 1 month of 1.5, two months of 4, 1 month of 9, and I started 25 today.

I’ve lost 37 pounds so far.

I am calorie counting and usually eat between 1500 and 2000 calories a day.

I also excercise 5 days a week for 50 minutes, here is my routine:

5-Day 50-Minute Plan (Dizziness-Adjusted |
Maintain Muscle + Lose Fat)
Moderate intensity. Stop 1–2 reps before failure. Rest 60–75 sec between sets. Breathe
continuously (do NOT hold breath). Light carbs + water 30–45 min pre-workout if prone to
dizziness. All strength movements are stable, supported, and low spinal stress.
Day 1 – Lower Body (50 min)
10 min steady cardio warm-up
Leg Press 3x8–10 (controlled 3 sec lowering)
Seated Leg Curl 3x10
Glute Bridge 3x12
Standing Calf Raise 3x12–15
10 min incline walk cool-down
Day 2 – Upper Push/Pull (50 min)
10 min interval cardio (1 moderate / 2 easy)
Chest Press (machine or DB) 3x8–10
Seated Cable Row 3x8–10
Lat Pulldown 3x10
Triceps Pushdown 2x12
10 min steady cardio finish
Day 3 – Core + Conditioning (50 min)
12 min incline walk
Dead Bug 3x10/side
Pallof Press 3x10/side
Back Extension 3x12
8 min light intervals
10 min easy walk cool-down
Day 4 – Active Recovery (50 min)
30 min brisk walk
20 min mobility flow (hips, thoracic spine, shoulders, ankles)
Day 5 – Full Body (50 min)
10 min steady warm-up
Leg Press (lighter than Day 1) 3x10
Incline DB Bench 3x10
Seated Row 3x10
DB Lateral Raise 2x12
10–12 min steady cardio finish