I am following this workout: http://muscleandbrawn.com/forums/wor...y-workout.html
It's really solid and I have already gained size and lost around my waist. I don't have official measurements, but I can feel it in the neck of my shirts getting tighter and having more slack when I tie my apron around every day. I'm not doing any planned cardio, just the walking around campus that is required.
It is amazing what a difference there is between working out at 250#-265# body weight and 220# body weight.