Please help me out with my weight loss......

[quefire]

hello,

I am a 25 year old female weighing in at 186 pounds.
I want to lose about 41 pounds (ish). I am a pear shaped girl and have some junk in my trunk to get rid of.

I have a few questions I would like to ask all the ladies out there.

I would like to know how much I can lose per week while still gaining muscle.
How much cardio I should do per week.
Aproximately what my calorie intake should be.
My goal is to get Lean and tight so I don't really know where to start....
And what about cheat days etc??

I hope someone will be able to get me started on the right track.

Thanks

Q

[MsFit]

I have e-clients losing up to 1% body fat a week, some gain muscle and some don't, it all depends on your stats and current training. If they recently diet off a lot of muscle to lose weight, they put it back on, and perhaps an extra pound or two.

Cardio needs depend on your stats and activity level. I keep my clients on a cardio shocking technique, in which they don't burn themselves out pumping out endless hours of cardio. I start most off on just 3 days a week and progress from there.

Your caloric and macro intake depend on your stats, weight and body fat percentage, as well as activity level.

I recommend cheat days. I only omit them 6-8 weeks pre-contest.

You can probably identify with TxScorpio. http://msfit.musclemag.com/showthread.php?s=&threadid=397
She has about the same stats and since she's been with me she's lost 8 lbs, 4% body fat, 10 lbs of fat, and put on 2 lbs of muscle.

She has it a plateau and I'm working on shaking things up a bit with her. She's quite the inspiration and I'm including her in my updated weight loss e-book (http://www.theelitephysique.com).

Here's some before and after pics: http://msfit.musclemag.com/showthread.php?s=&threadid=530 and she's still moving forward.