It a long road...and its hard as hell.

Well, this marks the first day of getting back on track. With my cardio and workout done, the only thing left was the healthy eating part. Lets go over a quick explanation of calorie tracking and how it works. Now you have to remember (which a lot of people forget) is that, just because you eat every 2-3 hours doesn't mean you will get fat or bulky. Its going to come down to calories in to calories out. Here's how it works. First of you have to get your BMR or Basal Metabolic Rate to get a rough calculation on how many calories your body naturally burns at rest.

Here is the formula - Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Or you could make it easy on yourself and just Google "BMR calculator".

So now all it comes down to is simple math. Just remember a pound of fat is the equivalent of 3500 calories, so if your in the caloric deficit of 500 calories per day you'll be dropping a pound a week.

Now that you have your BMR, all you have to do is calculate how many calories you burn from your daily activities, and make sure your in the caloric deficit at the end of the day and vuala! Calories in to calories out.

I have a BMR of 2224 and then add the exercise, cardio, and day to day activities and I'm around 3500 calories per day, just to maintain my body weight! So my target through out this transformation is to keep my caloric intake to about 2800 - 3000 calories per day.

Another point to remember is that, after weeks of dropping weight you might hit a plateau. The reason being is that your BMR is changing and you have to adjust your calorie intake accordingly I.E. a 220lb man is not going to need the same caloric uptake as a 200lb man.