6'3, 270 lb M shooting for 220lb.

Hi.
I’m about 6’2.5” and started my journey at 308 lbs. I’m now 59 years old; started about 22 months ago and down to 203 lbs and holding below 205 for like six months. I lost about 60 lbs in my first eight months and then it went slower.
My goal was 195 and I reached it for a short time but I am more focused on workout type goals now than weight. So I’ve been gaining weight slightly but getting stronger for a few months.

It worked for me this time because I viewed this as a lifestyle change- not a diet and not a short term weight goal. In the past I had done crazy stuff- went to the gym 100 days in a row to lose forty pounds, only to gain it back again etc.

This time- I started out by exercising- joined a gym program (I do CrossFit but any regular workouts that you like should help). Then I started to feel better and also I realized how hard you have to work to burn the calories in just a cookie! So I started to eat cleaner- less in general and better stuff. I didn’t log food until I was well on my way. It helps a lot. I lost weight quickly but in fits and spurts like everyone here says.

Did I lose muscle mass? yes! But wayyyyy more fat. My guess is that I lost about 25%muscle and 75%fat during the process. So roughly 25-30 lbs of muscle mass. Remember- just carrying weight increases muscle mass especially in your lower body where your big muscles live.
Am I stronger now than I was? Absolutely. Part of my exercise is lifting weights and I’m far better now. Particularly on the high rep low weight stuff.
Do I have better endurance- way way way!!
Can I do more things- yes!! I always loved doing home improvements but hadn’t done any for years. Now I do everything again. With vigor!!
In the gym I can do rope climbs, box jumps, good solid squats, heavy kettlebell swings etc. I couldn’t even do one solid push-up at the beginning.
Do I have better muscle definition even though I lost some muscle mass? amazing how much! I can see my quads, hamstrings, biceps etc. - haven’t seen these old friends for years.
Do I crave junk food? Yes. I’m still a long way from clean eating but getting better still.
Do I enjoy working out? Yes- I love it now. But starting is definitely the hardest part. I was so sore in the beginning, and embarrassed that I had let myself go so much. But push through- it is so worth it.

Am I “there”yet? No. This is a lifelong journey. I’d still like to be below 18% fat, I still want to quit smoking, I still want to eat better than I do. But I’m on my way. Now I also have new goals- want to deadlift more, want to do more pull-ups etc.

If you’re worried about muscle loss be sure to incorporate some resistance training.

Anything I can do to help just let me know.

Hi, I’m also 6ft 3in & I started at 318lbs & my goal weight is 196lbs. (Currently 303lbs after 4 weeks)