Finished my challenge on Oct. 26. I've uploaded a before/after photo
to the photo album "Joe F. BFL."

The stats:

Beginning Wt. - 180 lbs.
Ending Wt. - 167 lbs.
Beginning Body Fat % - 18%
Ending Body Fat % - 11.3%
Beginning Waistline - 36.5 inches
Ending Waistline - 32 inches
Fat Lost - 13.6 lbs.
Muscle Gained - 0.6 lbs.

My overall impression of the program is that it's a good way to begin
learning the type of training program that will work best for you,
and to develop good nutrition habits.

I started losing muscle after week six. I think it was due to
performing the cardio as recommended in the program, on an empty
stomach, and waiting an hour afterward before eating. I think my
body quit giving up fat that way once it got down to a certain level,
and started cannibalizing muscle.

My waist measurement stayed at 33" from week 6 until week 11, while I
was dropping about a pound a week. I quit doing the intense cardio
the last week and replaced it with daily "fat burning" cardio
sessions of 40 to 50 minutes, going at a moderate pace, within an
hour after eating. I dropped another inch that last week, down to
32".

I began a strength training program this week. I'm consuming more
calories, working with weights on various muscle groups six days a
week, and adding 25 minutes of moderate cardio following weight
lifting. I added back 2 pounds this week while losing a small amount
from my waistline.

To those who embark on the program in an effort to lose fat, I
recommend you perform the program as recommended. If you are male,
less than 20% body fat, and want to gain muscle, I suggest you
monitor your weight and strength performance carefully. I think the
intense cardio works against muscle retention.