My Iron-Challenge ( HELP PLEASE)

First of all, losing 30 pounds in 30 days is not a good goal considering typical weight loss is 1-2 pounds per week, and much above that can be harmful to your health. Losing 30 pounds in 30 days cannot be healthy unless you are carrying around and extra few hundred pounds.

As for losing 10.6% body fat in that amount of time there isn't enough information to give you an educated response. It would depend on how much body fat you have to begin with, but going with the 30 pound weight loss goal, I would think that losing 10% body fat in 30 days is too much.

I believe the general rule is 3miles biking = 1 mile of running.

Is this a personal goal you have or something else?

Thanks for the reply and info. It is a personal goal. I have lost around 35 lbs and plateaued at 230lbs. I really wanna get to 198-200 lbs.  I am hoping to bust this plateau by doing this challenge. 

My BF is 26.?% as of this morning ( this is using one of the scales that measures weight, BF and hydration). My BF goal is < 13% for now.

I echo the previous sentiment of 30lbs in 30 days being unreasonable and unhealthy. With that amount of weight loss you will be forcing yourself into long term starvation mode. Medically intermediate starvation is 24hrs-24days and long term starvation is >24 days. The body will basically start hoarding the energy that you put into it because of the stress that rapid weight loss puts on your body, both metabolically and structurally. Once you return to "normal eating" after such a prolonged phase of starvation you can then have something called refeeding syndrome which has the clinical features such as rhabdomyolysis (severe muscle breakdown), kidney failure, cardiac failure, seizures, coma, etc.

To put it into context as well a 30lb weight loss in a month would result in a 13% change in body weight which would fall under "severe weight loss" (recommended is 5% change medically speaking for 1 month) and it would be expected that a person would have severe metabolic disturbance (cancer, severe hyperthyroidism, anorexia) if a 13% change was seen. Also 10.6% change in body fat is an extreme number given that goal. It is impossible to force your body into starvation mode and only burn fat mass, you will lose an extremely high proportion of lean mass and probably increase your body fat percentage respectively.

5% weight change for you would be about 11.5lbs. So the 5-10lbs as suggested above would be a healthier goal. Remember that 1lb=3500calories burned/cut out. A 30lb loss would be more reasonable over a period of 3-5months. Unfortunately it took time to put the weight on and it takes the same amount of time (if not more) to lose it, changing body composition can be an equally time intensive process.

As far as swimming and biking=running why not just go with time? How ever long it takes you to run a mile just transfer that to the same for swimming and biking. If it takes 10min to run a mile then the equivalent would be 10min swimming or 10min biking. If you want to do an iron challenge why not just focus on the numbers for swim,bike,run: You could switch it to "how many 140.6 total can I complete in 30 days or something?".

Hope you have a good time training and that I wasn't a complete downer. Good luck!

Thanks again for all of the responses. No, Dymond, you were not being a total downer, I appreciate the info, especially with it being back up by medical facts.

And yes, I have been running regularly, just not logging it on here ( like I should be). Usually. Two 3.3 mi  ( trail) days, one "speed work" ( boy, that's a relative term if there ever was one!) day of run 4 min slow jog 1 min x 4 or 5) and then one longer run of 6 or seven miles, each week.