All,

I have tried posting several times, and get timed out. In short:

I am: 74 in, 235 (107kg), 22% BF.

What I have done: <22 min 5k, 14 pullups, 60 sets of VO2 Max w/16kg.

What I need: 18% BF in 45 days, 15-16 Pulls, 80 sets of VO2...

As it stands right now: My nutritional intake is 31/32/28/9; protein/fat/carbs and alcohol over the past 4 weeks, respectively. Granted it has been the holidays.

Problem: Over the past couple of months, I have tried to determine my BMR. I have read the books and searched online, but I am still confused. Caloric intake has varied from 1500kcals to 2500 kcals in the last month. So, how much should I take in to lose the BF and weight accordingly.

Additonaly, what should be the breakdown of P/F/C (and I know, no alc) in order to be effective, to lose BF and weight.

Pls let me know if you questions or more clairification.

Tom