My goal is to loose weight and get into the WMA and compete and also get top 5

Maintain a steady weight of 190 lbs at 12-15% body fat
I want to gain muscle and reduce my bodyfat percentage from 18% to 10%.
I want to gain muscle and reduce my bodyfat percentage from 18% to 10%.
My goal is to be at or under 210lbs by end of 2009.
I want to continue losing weight at around 1-2 pounds a week.
I have always been a skinny guy who digs running. Now I want to add some muscle I've seen some good progress bu ...
I'd like to get back down around 200 lbs or so.