Alcon,

Since my first challenge a long time ago I have lost about 3-4% Bf and have kept it off. I am looking for a challenge partner who want's to get down in the 9-10% Bf Range.

I figure right now I am at about 18-20% and I weigh 185 Lbs.

I figured a good time for this would be 3 months/ 12 weeks. Which would approximentally be .8 - 1.0 % Bf loss a week.

I would be posting my daily workouts and food logs and weekly pictures to demo my progress.

I am looking for serious competition if you have any plans on quiting then don't join I'll do the challenge myself. However, if anyone is seriously up for this I plan on starting on Sunday of this coming weekend so give me a heads up. You can look forward to constant e-mails from me harrassing you about your progress and annoying phone calls at 12 am asking you if you've stuck to your diet (well ok maybe I'm not that extreme :).

Well I should have pictures up saturday morning along with a goal fat loss/ Lbm gain , and weight plan. As it stands I am going to go with a slight caloric reduction via a six meal spread plan, and will rely on cardio and weight lifting/ calenstenichs for a caloric deficit.

Lookin forward to your replies.
-Phil

Well,

I did some calculations and measurments prior to my start and have found that I am
190 lbs @ 20% BF
38 Lbs BF

So I need to loose 19 Lbs of Bf to get to 10% Bf.

In order to loose 19 lbs of BF I need to loose 1.5 lbs per week

By my calculations that's a 5250 calorie reduction per week.

Basically a 750 calorie deficit per day.

I figure I can create a 400-500 calorie deficit from what I eat, and a 250-350 calorie deficit from cardio.

In addition I may be able to gain burned calories from the lifting I'm doing but I don't know how much I would be burning.

I'll have more info later but that's it for now.

-phil