I've lost 30+ since the end of December, with low carb/carb cycling (~1600 cals/180 protein/50 carbs on M-T-TH-F, 2 days/week around 2000 cals/180 p/120 c, and mini cheat Saturdays around 2800/225 carbs), a lot of cardio (mostly HIIT, some VO2 max, and a little Zone 2), and lifting about 3x week. I'm 236 and probably 17-18% based on progress since my dexa scan 5 weeks ago.
I'm starting to change away from a mentality of lose weight rapidly and lift enough to keep muscle, to more of a flexible eating, lift more, body recomp, and maybe lose 10 more pounds over the next 3 months. I have a little fear of easing up, but I look forward to enjoying food more while still eating healthy most of the time. I think the lowest I'd want to get is 220 and 14-15%. I'm planning to reduce from 4 low carb days weekly to 2 weekly, and to weigh every week and be prepared to cut weight/tighten diet if I ever start sniffing 240.
