I have been on a similar track, losing about a pound per week.

I have maintained all of my lifts to the same levels as 20 lbs ago.

What has worked for me are these concepts.
1. go light on sugars, bread, rice,, etc. No candy, soda pop, potato chips.
2. Get plenty of protein (>1g/lb)
3. Every pound of fat you carry can provide about 31 calories per day to fuel your body. If you cut calories to body weight * % fat * 31, that is a theoretical amount you can cut below your calories used. So if your calories used per day is about 190 * 15 cal per lb and you weigh 190 @ 17% bf. You can cut calories to 2850- 190*.17*31= 2850-1001=1849.

At that rate in theory, you could lose almost two lbs per week without losing lean body mass.

I got all this from Lyle McDonalds bodyrecomposition.com website. Really good stuff.

I hope this helps. It has worked like a charm for me. I am downabout 27 lbs since mid 2007.

Cheers,
Tony

Squats, Leg Curls (for hams), and leg extensions:

do some warm up sets then hit 4 heavy sets for 8,6,4,2 reps.. push urself to the limit here with the weights. When done, do a fifth set for 50% of the first set’s weight to failure (till ur out of breath and feel like u want to vomit).

Do this on each of the 3 exercises. Good luck.