To reach 20% body fat, Luke needed to lose approximately 20 pounds of pure fat.

Research from Dr. Eric Helms indicates that the optimal rate for fat loss while preserving muscle is about 0.5% to 1% of body weight per week.

If Luke and Nicole lose muscle on their plan, it will take them longer to get abs because more of the weight lost will not be fat.

Luke's initial body fat percentage was 29.2%.

Women naturally carry approximately 10% more body fat compared to men.