Jane, I will let Alan answer all the questions but I want to point the AARR November 2008 edition out to you. That one is (my favorite one so far) the one with the article on "culking part I". (The next article is equally as interesting where Lyle speaks up on training while in a deficit) In the culking part I article Alan posts these cool charts on realistic fat loss as well as LBM gain goals. In the gain chart, he states that women can expect the lower range of the numbers. This article is amazingly helpful to anyone who has reached their fat loss goal or is otherwise at the place where body recomp is going to be a focus. But perhaps even cooler than the Nov edition is the Jan edition where he follows up with "Culking Part II" This article talks specifically to macronutrient manipulation and he gives away all his secrets to deriving menus for his clients. LOL!
Anyway.... Just wanted to post the "plug" for the subscription if you don't have it already. If not for you, then for anyone else interested in this subject and wanting to go into depth. I was terrified to join the AARR family because the thing is so bloody hard to read but I am finding it to be one of the most valuable resources I have to date on this subject. I am also learning to read it and understand it as time goes by. Still it takes me nearly the whole month to digest.
