I will get back to all the questions as soon as I get organized around here.

My Goal Rilla will be starting on Oct 1 I'm going to drop 40lbs. by Xmas. Easy as pie. Ooops no pie, bad carbs. I will then try to go from what seems to be about 38% BF to 22 or so by March. Still pretty easy for me since I've done it before. The problem is, I've never been this old, this overweight and this tied down with family. But if the poker thing keeps up I will have more time.

As for BF% Swig. The easiest way to do it accurately is to measure with calipers. There are formulas to use based on measuring certain parts of the body. If you belong to a gym, all the trainers will be able to do this. Most gyms offer free fitness evaluations. ask about it if your a member. If your doing your own thing, you can get a scale that measures body fat % as well. They are fairly accurate, but not perfect (about $100). What they can do though is keep very accurate measurements of your fat loss, since if it is off by even 3% (which they won't be nearly that) they will still be off by 3% when you are done. So if it puts you at 25% and is off by 1% and you drop to 15% it's still only off by 1% so your BF% losses will still be measurable. I actually have an excel sheet I made up that has you punch in your weight, BF% and other factors and it'll tell you what weight you can realistically be at when at certain BF%'s so none of these insurance tables saying you should weigh 170lbs at 6'4". I can ship this as well when I find the disc. I can give tips or point you guys in directions you want to go, but overly detailed diets and programs take time to personalize. I ahve a huge resource library and I can find shit on the net if I don't know, since I have spent a good deal of time on this before poker. If I miss a question and you still want an answer, just re ask. Sometimes you miss one. I will post my workouts and diet plan before Oct. For now, I have to get everything in place. nothing worse than starting a program on the fly.

p.s. I will be taking two weeks mental break at Xmas, and living it up.