Wow, this is a subject I struggle with always. I weighed 204 in 1/05, I lost 40 lbs by 5/04. I had to count everything I put in my mouth. I had 1600 calories a day, less than 20% fat. It was very tedious. I found that some things I just couldn't eat and keep my mix right. Cheese, baked goods, simple sugars and beef. Kept it off all summer and part of that fall. Then slowly started to gain some back. I am currently 176, but I have not been as dedicated to weight training in the last year, so I know I look like I've gained more. My family had some upsets that year and we are still feeling the backlash. I didn't have the where with all to keep up my nutrition. I really need to lose 20 lbs by this summer to fit back into my wetsuit, or sell it and buy a bigger one .