Well, it's done. There are no "before and after" pictures, but the following should be enough.
Waist size: 43" (109cm) > 34.5" (88cm)
Weight: 215.6 pounds (97.8kg) > 176.2 pounds (79.9kg)
Body fat: c.63 pounds > c.27 pounds
Body lean mass: c.153 pounds > c.149 pounds
Body fat ratio: c.29% > c.15%
BMI: 28.5 > 23.2
My plans for the next three months are:
to maintain my weight at 175-177 pounds
to reduce my body fat by 4 pounds (generally around my waist)
to increase my muscle mass by 4 pounds (generally in my upper body)
(and hence reduce the body fat ratio to c.13%).
Thank you all so much for being so inspirational.
Above all, though, thank you to Donna - you know who you are - for getting me started on this program in the first place. I shan't be posting every week like I used to - unless there's a good reason - but I promise to write in every month at the least to give an update of how it's going. Now, if only I could find some information in the exercise forums about how to maintain some glycogen in my muscles without tipping over into fat...