I currently weigh 270lbs. and based on a variety of online calculators I would guesstimate at around 35-40%.
I worked out 5-6x a week for nearly 2 months while only dropping 5lbs. I'm sure I had some quick beginner muscle gains while the physical activity dropped the 5lbs.
I definitely felt better, but I wanted maximum fat loss so I started a fairly strict, clean diet and lost 11 pounds in two weeks but have since slacked. It really is an 80/20 or even 90/10 split of eating properly/exercise.
I'm hoping by tracking diet and workouts that I'll stick with it for the long haul and reach goal.
diet plan is as follows:
Meal 1 -
8 egg whites
1 yolk
2 pieces of organic flax toast w/a little butter
4 slices precooked bacon

1 Multivitamin
Meal 2 - 1 hr. Pre-workout
2 servings plain oatmeal
1 small banana
1 scoop whey w/8oz of 2% milk
400mg caffeine
Meal 3 - Post-workout
1.5 scoops whey
1 scoop maltodextrin
10oz of 2% milk
Meal 4 -
4oz baked chicken breast tenderloins
3/4c long grain brown rice w/ a little soy sauce
1/2 a serving of cottage cheese
Salad w/cherry tomatoes and lite-ranch (yogurt style, no corn syrup)
Meal 5 -
4oz sliced ham or turkey
1 whole wheat bun
1 slice of low fat provolone cheese
Lettuce, tomatoes and onion
1 small apple
Meal 6 -
4oz baked chicken breast tenderloin's
1 organic whole wheat wrap/tortilla
1oz low fat shredded cheese
Side of lettuce and cherry tomatoes
Meal 7 -
I can/pouch of tuna or salmon
Salad w/cherry tomatoes and lite-ranch (yogurt style, no corn syrup)
25 raw almonds
Meal 8 - Bedtime
1 serving of low-fat cottage cheese
Of course if I can't stick to all these meals I'll try a healthy alternative like a string cheese, jerky and almonds or a 6" chicken on wheat from Subway.
I've never been a big soda/juice/etc. drinker, so drinking lots (1gall+ a day) of water is cake.
Workout:
As for working out, I know I don't need to pound away on the cardio machines to lose weight so I'm not going to.
I just bought a new mountain bike and have a State Park that's only a 10 minute drive away, so as soon as the weather turns I'm sure I'll be out there riding the single-track at least 3x a week. And from past experience I can say XC mountain biking is definitely HIIT style cardio.
Warm-up I do before lifting:
7-10 minutes cardio warm-up (until I break a sweat), followed by a full body stretch routine, then I warm-up the muscle(s) I'm going to work with a few high-rep lightweight sets.
Day 1 - Lats & Abs
5 sets of Hammer Strength lat pull-downs
5 sets of seated machine rows
5 sets of close grip (triangle) cable pull-downs
4-5 sets of weighted Abdominal Crunch Machines
4 sets of lying leg raise
Day 2 - Legs & Lower back
4 sets leg press
4 sets leg curl
5 sets calf raises
4 sets hyperextension
Day 3 - Pecs & Delts
4 sets Hammer Strength ISO bench press
4 sets machine flies
4 sets cable crossovers
4 sets rear delt raise (machine)
4 sets lateral raise (machine)
Day 4 - Bi's, Tris and Forearms
4 sets standing barbell curl
4 sets machine preacher curl
4 sets hammer curls
4 sets rope pushdown
4 sets extensions (machine)
4 sets extensions (cable)
4 sets behind the butt barbell wrist curls
4 sets barbell revers curls
4 sets rope and weight wrist curls