I've lost 20 lbs since Feb on cardio 45 min 3 times a weeks, plus a workout, eating not a lot other than fish, chicken, oatmeal, eggs and almonds. I started at 232 so we probably are in the same ballpark. I've been keeping my calories around 2500-3000, carbs around 160 (50 on low carb day, 300 high carb day), fat around 100 and protein around 250.