Lower my Body Fat %

My goals are to:

go from 22% to 18% bodyfat,

lose about 10 lbs resulting in a weight of approximately 180.  

The acheivements for the year that I would like to gain are: Top of the Bar (5 pullups), 

Up and at Them (lvl 1. barbell shoulder press), Push It(lvl. 1 barbell bench press), No Stranger to the Rack (Barbell Squat lvl 2).


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