Somewhere I read that about 1/3 body weight is the max a pack should weigh. Yeah, I've done 50% of my weight with the Scouts back in the 90s, for a week, but it was slow going.

As for how you get that? Uh.. pack what you need. Weigh it. See if you're over. If you are, leave stuff behind.

Not sure exactly what kind of reply you're expecting there.