This morning I weighed in at 20lbs lost in the first 3 weeks of my experiment, bringing me to 240.2. My goals are for 20 for the first month (I made it with one week left for extra credit) and then 10 pounds per month for the next three month. I have been slowly increasing exercise intensity as well.

Last night I used a training system called Escalating Training Density. In this protocol you take 15 minutes and do two non-competing or antagonistic exercises in alternating fashion, attempting to complete as many total combined reps of the two exercises as possible. The next time out you exercise you simply try to beat the score from last time, putting huge effort and attention into making sure your form does decrease in quality. It forces your muscles to do more work each time (progressive overload), which makes them grow. And it puts huge anabolic stress on your body, which increases Excess Post Exercise Oxygen Consumption (EPOC), which in turn causes increases in metabolism. I used pushups and a hammer curl and press. It is brutal.
Wish me luck...

The Hierarchy of Fat Lossby Alwyn Cosgrove

The science of the metabolic effect of exercise

Escalating Density training