GUYS ONLY !! Show me your BEFORE and AFTERs

Before 470-490 lbs. I never got an exact measurement. At the time I didn't have access to a scale that could measure me accurately. BF % was estimated around 47%

Currently : 316 lbs. BF% 34.4
Goal: 200-220 lbs range. BF% probably 15% range. My doctor says I should be 175-190. I say he is crazy.

Stats
32 yr old, height 6'3, large frame
Calories 2200 and up depending on how much I burn that day.
Protein 200-250

I lift 3x a week and do a combination of swim, walk, jog and Zumba for cardio 4-5x a week.
When I began Dec. 2009 my health was a wreck. Diabetes type II, high cholesterol, high blood pressure, and also needed to be on a beta blocker. I even discovered I had broken bones in both ankles that I developed overtime from being so heavy. My doctor weaned me off the meds as I kept improving and dropping weight. I got rid of the diabetes Jan 2011 as well as the other issues I had. I no longer needed to take any meds. All I take for supplements now is protein powder, fish oil and multivitamin.

Diet wise I quit soda pop cold turkey and followed a Atkins light version of a diet. while I had the diabetes. I stick to mostly non-processed foods and I am pretty good with my diet 80% of the time. On the occasion I do have naughty things I stick within my calorie limits and I have that 1x a week.

Me before (at ~285):



Me during/now (at 228):

http://www.myfitnesspal.com/topics/show/745779-two-years-of-fun


I think the decision to do cardio is largely preferential. I did none because I can't stand it.

Protein needs will vary but 1g/lb LBM should be a good baseline.