Well, I'm not sure it's a formal plan.  I started dieting a bit over 5
years ago.  I was already doing a lot of lifting (including some
competition), but only a little (and half-hearted) cardio.  When I
decided I wanted to lose weight I added in more cardio and began
counting calories.  My weight went from 262 to the 130s in 2 years,
and I've maintained since.  I continued calorie counting until about 6
months ago; now I just eat the way I had been but don't weigh and
measure food or record calories.  I started doing yoga about 1 1/2
years ago, and started swimming this summer.

Currently (if we're not traveling or something) I lift and do yoga 3x/
week, run 3+ miles 3x/week, do cardio hip-hop on Saturday mornings, do
some mountain hiking, and swim 3 or 4 times a week.  (I"m retired now,
so have more time for this stuff.)  I haven't lifted competitively for
a few years (mostly because my coach moved away, and because it always
made me really nervous and without him pushing me I'd just really
rather not :-) ).  I'm not nearly as strong as I was when I weighed
262, but I'm stronger than most women my age (59).

Chris
262/130s/130s

Okay, here are the details of my breakfast:  I use Quaker Weight
Control intant oatmeal.  This has higher fiber content than most
oatmeal, and makes a fairly generous serving.  I pour the packet into
a bowl, stir in some ground flax seed and splenda, and sprinkle in
some dried fruit.  I then add the water.  (I add 1 cup, a bit more
than the package recommends.  I think it's needed with my other
ingredients to give the right consistency.)  Then I scoop a spoonful
of natural peanut butter out of the jar and drop it in.  Then I
microwave for the recommended 1 minute & 45 seconds, which pretty much
melts the peanut butter.  Then I stir it up.  I love it :-).

Chris
262/130s/130s