Here's a client of mine named Jon. He's a super strong dude and had been dieting for a while! When i started helping him 1 month ago he was 245lb (down from a super soft 275lb). (he's 5ft9) Now he weighs 240lb so down 5lb but the change is pretty damn big! He is down 2 pant sizes so plenty of mid section fat gone. Biggest adjustments for him. Higher rep training. Lower fat higher carb diet.