Those are some very good points aliquis. I mentioned the sodium and carb levels as well as the protein because too much sodium will make you retain water and could cause hypertension and high blood pressure, and its good to have a high percentage of calories from carbs to get energy for your workouts.
Secondly, I have regular body fat percentage check-ups and take all my measurements every week. Some of my measurements actually go up (like biceps, forearms, chest), and my body fat percentage goes down. At the beginning of this year my lean body mass was 150 lbs, and now its up to 160 lbs, and i'm 5' 9.5".
I'm just getting back into working out regularly and watching my nutrition again over the past month, but last time I was following this diet and exercise I went from 230 to 175 in 3 1/2 months, and my bicep measurements were higher than when i started , and my chest measurements were just a bit lower because i was carrying a lot of fat in my chest area.
I apologize for making it sound so exact, because my carbs/protein/fat balance don't match that exactly, but it is a rough estimate. also, israel did name the thread 'want to lose fat fast', and I don't think it is unhealthy or bad to lose weight quickly, either. as long as you are doing it the right way, and you always have lots of energy. Have you ever seen The Biggest Loser? sometimes the guys lose 100 lbs in 3 months.