I started at 228 and presently weigh 240lbs. Bench is up around 40lbs and everything else has increased by equal amounts. I am very pleased presently although I know that most of it is fluid. Diet has been basically anything I see. I have no idea how many calories I am eating and that is the point! I count calories and ratios too much getting ready for a show so I let that go and just train heavy. To insure my protein intake is enough I drink 2 shakes a day and a gal of skim milk ontop of my other meals. Its just easier this way....