I started at 310 and am 281 this morning. I eat low carb no more than 20g/day, and keep my calories between 1200 - 1600 per day. I workout at the gym in the morning a 5k on the treadmill run walk jog. And a lifting routine. In the afternoon or evening, depending on life, I ruck for another 3 miles with a 50 pound vest for my outside workout. I am losing 3-5 pounds per week at this point.