I was hoping that you all could give me a bit of guidance and advice and some suggestions for how I should proceed.

For background, I am a 32yo male, 6'2" and I weigh about 185-190 (depending on the day). The problem is that I am "skinny fat." Since this is a vast improvement over my "fat fat" status 18 months ago when I was 325 I guess I can't complain too much, but I still feel really flabby. My Tanita gives me a BF% in the 20-22% range and, judging by the "look at myself in the mirror" test and comparing to posted pictures on these forums and the estimates given, that sounds about right to me.

My intermediate-term goal (say by next Summer) is to be at about this same weight, but with a BF% in the 12-15% range. I think that this is a reasonable and attainable goal.

So, here's what I am doing (and planning to do) to get there:

1) Diet: I eat 5-6 meals per day. Ideally, I would try to have them be of equal size, but I can't quite manage that. My biggest problem is trying to make sure I get enough complete protein in each meal. I have been relying heavily on cottage cheese and egg whites for this, but I would welcome other suggestions -- maybe tuna in a pouch?

I don't count calories, precisely, but I am pretty sure I am not overeating. I do spot check every once in a while and I always seem to come in in the low 2000's. For example, here's what I ate yesterday (non weight-training day), a fairly typical day:

Meal 1:
1/4 c. steel cut oats w/ 1 T. oat bran, 1 T. wheat bran, 1/2 T. flax meal, 1/4 c. blueberries, 1-2 T. soy milk
1 egg + 2-3 egg whites (from carton)

Meal 2:
1 apple
1 c. LF cottage cheese

Meal 3:
4-6 oz. chicken breast
3/4 c. (cooked) brown rice
Various veggies cooked in the rice (not a significant amount to be honest)

Meal 4:
1/4 -- 1/3 c. peanuts
1 c. LF cottage cheese

Meal 5:
3-4 oz. broiled tilapia
1/2-3/4 c. (cooked) whole barley, sauteed in a bit (1 T.?) olive oil and garlic
Steamed broccoli

Meal 6:
3-4 egg whites
2 T. natural peanut butter

I do usually eat more veggies. I used to bring veggies and hummus to work for meal 2 or 4, but I wasn't getting a complete protein in that meal. Plus, hummus has a good deal of fat (albeit good fat). I have a hummus-like new recipe I would like to try that uses white beans in place of garbanzos and doesn't use much fat -- just a bit of olive oil and some lemon juice. I was thinking of pairing this with some veggies and a complete lean protein (tuna pouch maybe?).

I also often bring in a salad with a lean protein and olive oil based dressing for Meal 3, but that gets old after a while. Any other suggestions? I eat meals 2, 3, and 4 at work and have a refrigerator and access to a microwave.

I workout in the evenings. Yesterday I did cardio in between meals 5 and 6. On weight training days I replace meal 6 with an immediate PWO smoothie consisting of whey protein powder, rolled oats, a banana, kefir, a bit of soy milk, some flax meal, oat bran, and wheat bran and some cinnamon (very tasty! :eat: ) and on those days I also have some LF cottage cheese a couple hours later immediately before going to bed (on the theory that I want some slow-digesting cassein protein to work overnight).

2) Resistance Training

I am currently using a 2 day split with three workouts per week alternating Workouts A and B (so 4-5 days between repetitions of the same exercises)

Day A:

Leg Press
Conventional Deadlifts (very light right now -- See Note)
Leg Curls
Calf Work
Side Bends
Crunches

Note: I messed up my back a few months ago doing Stiff-Legged deadlifts -- I must have slipped on the form. I tried to come back too fast and messed it up again about a month later squatting -- must have arched my back and not been completely healed up. I want to eventually resume squatting again, but I want to make sure I am completely healed up before putting any harsh pressure on my back.

Currently, my back feels better, but I am working my way back slowly with very light conventional deadlifts, being exceedingly careful with form, and increasing the weight slowly.

Workout B:

DB Chest Press
Narrow Grip Cable Row
Dips
Lat Pulldown
Military Press
DB Curls

I do 2-3 work sets per exercise with 5-6 reps for UB, 10-12 reps for LB (except calves where I do 2 work sets of 20 reps). I think this is a reasonable program. Any suggestions?


Cardio:

I do moderate intensity, steady state cardio 3-4 times per week (not on weight-training days).


I think that what I need to do is try to put on some lean body mass (which I desperately need) while trying to minimize or even completely avoid adding fat for a while and then, with a base, try to cut down the BF. Do you all think this program is appropriate for this goal? Any suggestions for improvements?

Thanks everyone. This is a great forum.

--Jon

That's a tough one because it looks like you're doing all the right things. I guess I'd recommend that you stay on your cutting program until you've reached what you feel is a good body fat for you. Reach that milestone first, then increase your calories very slowly to begin eating at maintenance. This, along with your lifting, should build up your muscles without adding fat. You should be able to accomplish a lot by next summer... heck, this one's barely over.

That's a tough one because it looks like you're doing all the right things. I guess I'd recommend that you stay on your cutting program until you've reached what you feel is a good body fat for you. Reach that milestone first, then increase your calories very slowly to begin eating at maintenance. This, along with your lifting, should build up your muscles without adding fat. You should be able to accomplish a lot by next summer... heck, this one's barely over.

Thanks. I thought I had covered all the bases but I was trying to see if I was missing something obvious. I guess my best choice really is to go for a really slow cut and try not to lose any muscle mass. I am just worried that too severe a cut will waste away too much muscle mass and put me in a bad way with no muscle to use as a base...

--Jon