This is my first time posting here, so I’ll give a bit of background,

Start Weight: 303 lbs/137kg Goal Weight: 220 lbs/100kg

Height: 6’4"/193cm

My whole family decided more or less together to get our shit together and start being healthy, my brother was the first, and he’s almost 40lbs down now, then my parents joined him, then my wife, and finally I got off my butt and joined them

My routine has changed a lot from the start, but where it sits now is this

Workout Sun-Thurs - alternating gym days and running 5km - at the gym I do 35 mins on the stair stepper doing interval training, basically just doing the highest level I can manage without cheating, currently at 100 stories in those 35mins, then weight training afterwards. My 5k times are currently clocking in around 40mins, I’ll be running an actual 5k next month and my hope is to get down to 35mins by then, but we’ll see!

Nutrition - On a typical day I aim for around 2k calories with a macro ratio of 40% protein and 30% carbs and fat. I often miss my protein goals, but I do my best - my main concern at this stage is weight loss, so I pay more attention to the calories than the macros. On my rest days I bump up to 3k calories, which is just a bit below my TDEE. To help manage my calorie intake, I’ve been using Huel’s Hot & Ready meals pretty much every day for lunch, mixing in Costco rotisserie chicken breasts for extra protein/flavor. It helps to have my lunch be low calorie and consistent because I enjoy having a big dinner. I also have two scoops of Whey after every workout with 2 scoops of creatine for muscle growth.

The first 15 pounds shed off really quickly, in the first few weeks, but from there I hit a bit of a plateau hovering between 15-20lbs, I was finally able to break the plateau by introducing refeed days - which I originally left out because I figured CICO was all that matters and that refeed days were just working against myself, but it turns out they help a lot as long as your long term calorie intake is still a deficit.

Right now my main focus is to drop pounds until I get to around 220, then I plan to focus mainly on building muscle and lowering my body fat % while more-or-less maintaining weight

Still a long ways to go, but I’m further along than I dared hope I would be at this stage!