Read and decide for yourself...[follow link and read whole article-long but very detailed]

Found this excerpt from

http://www.hussman.org/fitness/#nutrition

As a rule of thumb, it's generally advised to target between 8-10 calories per pound of desired weight, if you're shooting for fat loss, and up to 15 calories per pound of desired weight if you're shooting for muscle gain. The problem is that fat itself is metabolically inactive, so it's better to base your intake on lean weight rather than scale weight. If you want a quick rule of thumb, I prefer the following: shoot for 9-11 calories per pound of lean weight if your main goal is fat loss, and about 15-17 calories per pound of lean weight if your main goal is muscle gain without fat loss. Now, 9 calories per lean pound is almost certainly below your Base Metabolic Rate (see below), so you shouldn't go with much less than 9 even if you're aggressively targeting fat loss. [Example: If you weigh 180 pounds and are at 20% bodyfat, your fat weighs .20 x 180 = 36 pounds, so your lean weight is 180 - 36 = 144 pounds. So you might target 1300-1600 calories daily to achieve a fat loss goal].

that is utter garbage.

follow that, lose weight, muscle

not fat

After reading the whole article I think Mr. Hussman is basically advocating the Body For Life / John Stone plan for the most part.

The diet split between Prot / Carbs / Fat is the same.
Advocates HIIT and Weights. Advocates supplements for protein.

The numbers seemed to work out for me.

My BMR Now: 2010 x 1.4 on exercise days [desk job]=2814 daily burn
My lean weight: 178 [current weight 220]
Proposed Caloric Range for Fat Loss: 178x9-11 = 1602-1958
With 40/40/20 split avoiding bad sugars.

My weekly caloric defecit at 1700 calories consumed would be: -7798
[note this is more than 10% below my current base BMR which Mr. Hussman says is too agressive and I should make sure my energy level keeps up]
3500 cal defecit needed per pound of fat loss weekly= 2.2lbs fat loss weekly.

One other comment I would like to make is that most of the articles you read on bodybuilding.com etc. are targeted towards the hard core lifter who is already probably in great shape and wants "bulk" or "get ripped in 2 weeks". The majority of the artciles and programs are not written for the the person who is out of shape and wants to get thin again. So when reading those you should keep in mind where you are at on the fitness scale - no pun intended. I beleive Mr. Hussman's information is geared towards the beginner looking to slim down and maintain muscle. Losing 15 pounds a week is miraculous and congrats if you've done so but it is very hard on a body just like gaining a huge amount of weight in a short time can be. Don think so? As your Doc. Yeah I know "them doctors don't know nothin'." "They ain't hardcore lifters!" Well guess what - 90% of the people on this forum are not professional bodybuilding or fitness athletes yet either.

I beleive the information in this article takes a slower pace to weight loss for sure but I think it avoids the yo yo effect and potential health issues of too rapid a loss. If you read the whole article the snippet I pulled out will make much more sense. Good Luck to you all. I hope you all reach your goals whatever method you choose. Ok now flame away.......Love Ya:spaz:

that is utter garbage.

follow that, lose weight, muscle

not fat

Yah, the thing is you'd have to read the entire article to understand what he's saying. He promotes experimentation. That was just a snip from the site. If you actually run his BMR calculator he tells you to do 10-12 based on your BW and not your LBW.

It's seriously a good read, but most certainly not the only thing I would read if I were getting serious about losing fat.