Lost 172lbs in 13 months!

After getting out of the military 9 years ago I gained weight from the “cube life” I called it! I hit a high of almost 400lbs and my knees started going out on me. So I decided to change my lifestyle not diet! I stuck to a 1500 calorie a day calorie plan using the myfitnesspal app and an Apple Watch to see my calories burned. On January 3rd 2017 I started the 1500 calorie a day plan. I did the calorie restriction for 2 months before I started with any physical exercise. After the first 2 months I started lifting weights for an hour a day and walking for 20 minutes on the treadmill. Because I always had a big frame I went with heavy weightlifting even with my calorie deficit. This way I could minimize loose skin. I gradually increased my cardio to running on days my knees could take it, but 6 days a week I would lift and and do some form of cardio. I weigh about 220 right now and feel great. Today actually marks my 1 year anniversary of going to the gym. 37 Year’s old and in the best shape of my life. Below are some before and after pictures.