I'm 6'3", 215#, 35yo with a "maintenance" daily caloric budget of about 2,900. I am currently on a 2#/week weight-loss goal (using Lose It! iPhone app, which is awesome and free), starting at ~220# with the goal of making it to 195# by the end of August. Net caloric intake/day = 1400-1500

I work out almost every morning before breakfast, either a HIIT 500+ calorie burn on the bike or an augmented Stronglifts/5x5 lifting plan. (I'd be happy to share this as well -- just added some iso exercises to it, and made it into a circuit.)

I've been tracking my weight and food for two weeks now and have dropped five pounds.

Food:

B: 2 hardboiled eggs, 1 cup greek yogurt, 1 banana, coffee. (~420 calories). On lifting days, I'll do Monster Milk + banana (~450 cals).

L: Turkey sandwich on whole wheat with mustard, avocado, tomato, spring greens, red onion, pepperoncini. (~600 calories)

S: Trader Joe's almonds/pecans/cranberries packet (210 calories).

D: Tuna salad or grilled salmon/chicken/pork, mixed salad similar to sandwich toppings (~600-700 calories)

T: Small piece of dark chocolate + green tea or ginger tea.

I cut out ABC (alcohol, bacon, cheese) during the week. Lots of water and an occasional diet soda. Weekends I offset ABC consumption with a long hike with my dogs and girl (in addition to the gym).