I followed his diet for 200lb males (started at 197) and dropped 3% bodyfat and down to 183 in 3 weeks. Its an aggressive diet, but it works wonders! I found that it helped if I had a carb-up meal for dinner every 5th or 6th day (whenever I was feeling overly depleted) instead of every 7th. My wife tried Melissa Detwiller’s diet (same thing daily instead of cycling fats) and had great results even in her first week.