Well, I am in.
I ended up getting out of work an hour early so I got to work out and did shoulders and cardio, then I went to happy hour!
legs tomorrow and happy new years!

Ok, my goals are
1. Stick to the Jamie Eason plan for workouts and 80% on the approved foods
2. eat more veggies
3. Drink only two evenings per week

I don't need to lose weight but would like to get body fat under20%

Hey, Jen! Have you read what Steve was saying over on the "already lean trying to get leaner" thread? I was thinking of you because I know you teach zumba and, well, I will paste it in here because it might be interesting to other too:
The industry is such that alarmist soundbites get passed around as fact all the time. It's pretty common nowadays to see "professionals" spouting off about how any form of steady state cardio will cause muscles to fall off. Which is really asinine. That's not how things work.

Granted, taking things to an extreme can pose some problems as building muscle and building endurance are competing goals. You can accomplish both concurrently, but no matter how you slice it, by focusing on both, there's a good chance that neither will be optimized. There's going to be a dilutive effect.

Basically making a muscle grow requires specific changes in the cellular structure of the muscle fibers - this is related to anaerobic (oxygen-free sugar-burning) metabolism. Protein accumulates under these conditions, making it bigger.

Cardio triggers muscle fibers to adapt for aerobic (oxygen-burning) metabolism and endurance.

Now, the clash comes in because these variables are mutually exclusive - they tend to cancel each other out. You can't have a muscle that's optimized for being large/anaerobic and to be energy-efficient and endurance-oriented.

The analogy I use is comparing a big SUV to a compact economy car. The SUV is big, powerful, and has horrible gas mileage. The economy car is small and not very powerful, but it'll run for days on a tank of gas.

Energy balance is a part of this equation, but there are definitely underlying and conflicting molecular-level adaptations at work.

When training, you need to aim towards the big inefficient muscle. Anaerobic optimization is what allows protein to accumulate, making the muscle bigger and stronger - at the cost of aerobic endurance. Aerobic-trained muscles are going to be much smaller (smaller = efficient) and full of the enzymes and cellular junk necessary for that - which will be at the sacrifice of the contractile proteins that make up the bulk of a muscle fiber.

I should add that this effect is mainly observed in athletes that are trying to do too much at once. I'm not talking about a handful of 30 minute cardio sessions here; you can out-eat that. This does become a concern if you're one of those doing 2-3 hours worth of cardio several times a week.