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you could reduce your protein by 25g, and increase your fats by 50g

Protein 1g per lb, fat 1/2g per lb

20 lbs of muscle in 8 months, not gonna happen

reduce carbs by at least 100g, thus reducing your total cals

18-20

start lifting, and eating at maintence

BDAY20 is a 20% code

ya 14lbs for you to lose in not resonable at all, you are normal-smallish size now, if you would lose more weight you would look like a twig, add some muscle to your frame!

mostly just water weight and glycogen, but try to take a week to transition from a cutting amount of cals to a bulking amount.

exactly that!

also you will hear alot "you look good" which is the "polite" way to say you lost weight

keep repeating the diet. for the 12 weeks

drink more water!

lift more, less cardio,

4-5 times a day?!?!?!?! REALLY!

slow it down a bit, the last thing you want is to gain fat unessasarly.

i don't think 10% by end of august is attanable for you.

start your cut now, just keep lifting heavy.

Just lift heavy 3 times a week and do cardio 2 times a week, and eat a caloric deficit.
...

first thing, if you can do 40-50 pull ups at 18% bf either you are really strong or <18%bf

as for nutrition http://forum.bodybuilding.com/showthread.php?t=133163973 that should help.

You plan...

house hippo!

i beat Tamone & Pumba in a bug eating contest! True storey

the one i did had a vag like sandpaper

I drove an 1:15 for sex, so yes i would

constant streams of liqued **** will be flowing out of your ass, good luck