Firstly, thanks for your reply. It's great to hear from someone who has used the program and had such incredible progress! What you've achieved is really inspirational.
To clarify though, no I just started SCD on Monday, and have already lost 4lbs. I know that that will drastically slow down, but what I'm trying to say is that my actual "weight" isn't too much over what it should be, I'm only about a 14lbs overweight for someone of my height/age/weight. However, my body fat is high and I have a LOT of fat around my body.
My aim isn't to bulk up, I just want to burn the fat and be in good shape. However to get into good shape I'm going to need to lose the body fat. I imagine that by doing the SCB I could easily lose 14 lbs within a month of SBC, because the new diet is such an improvement on how I used to eat. But surely it will take much longer than that to actually get rid of the body fat?
Does that mean I would have to keep losing weight in order to lose my body fat? Or would my body kind of recognize that I'm at a healthy weight and then I could carry on with the SCD and my body fat will go down too...
I hope that makes sense!
I think you are getting a bit confused by weight and fat.
When you lose 'weight' usually it is water first, then some fat, and then possible some muscle or other lean tissue.
The key is to retain as much muscle as you can and lose as much fat.
Doing the exercises I mentioned will not make you bulk up. It is very, very hard to add a lot of lean mass. But you will want to do some exercise so you don't lose any muscle, and so you optimize your endocrine system (hormones) so you lose as much fat as possible.
You could easily lose 14lbs of fat in a month with the SCD. You will hopefully also gain some muscle, which is why punchy's point is important, get your bf% measured and not with bio-metric impedance, it is very inaccurate.