I've lost 120lbs since last March. Was 340 now 220.
It's my own plan and works for me. Eat right during the work week and have fun on the weekends. About 6 months in and down about 50-60lbs I started excercising. Playing hoops once a week, and I bought a "Total Gym" for $200 and I use it 3-4 times a week for 20-30 minutes at a time. I too have gained considerable muscle and dropped a whole hell of a lot of fat.
I'm a fast food junkie and nothing has changed there, but I order the low cal/low fat stuff for dinner. For lunch I get a chicken sandwich or a Boca burger, or salmon or something like that, take vitamins, and all has been good. Feel better than I have in years!