I went from 38 inch pants to loose 32. I even tried on a pair of 30s and could button and zip, but they were a little too tight to be comfortable. I still have a little roll also if i squeeze. Yeah, exercise to reconstitute - stay about the same weight with more muscle and less fat. I am having a tough time with upper body work because of bursitis and costochondritis. I have to push enough to get some gain without inflammation.