THe change 36 days can make

I started back here on 1/7/13 I have been here before but finally decided I needed to take this seriously. In the time I have been here I fluctuated between eating at a two pound loss, a one pound loss, in between my TDEE and BMR and -20% my TDEE. I honestly have found that the last two work the best, especially when you want to lose body fat and weight while keeping muscle. It is important to stay within your micros. I currently eat 25% protein, 30% fat, and 45% carbs. That is what works for me, others might like to see the protein a little higher but I like at least hitting 25%. I eat between 110-180 grams of protein a day. I have lost 2.2 pounds and 8 inches..I can see muscle definition where there wasn't any before. Here are my stats:




This is the body fat calculator I use:
http://www.free-online-calculator-use.com/military-body-fat-calculator.html