I have lost 35lbs in the last 9 months.
I am male 39

5'10" 161 lbs. Looking toned and build some decent muscle.
Chest 42" waist 32" Biceps 14.5".

I do full workout twice a week 6-8 reps to failure and cardio 3x week for 20-30 mins first thing in morning.

Want to shift some fat left on the abs(six pack just starting to show) before the summer. I also want to move on to heavy and hard routine to build mass.

I have started to look quite cut.I have read that I should concentrate on mass first but I want to get the last bit of fat from my abs and sides (only a little left and really get to see the ab muscles. Any suggestions to push the boat out on abs and what routine and diet is suggestions to move on to Mass buildingafterward?

I have started to look quite cut.I have read that I should concentrate on mass first but I want to get the last bit of fat from my abs and sides (only a little left and really get to see the ab muscles. Any suggestions to push the boat out on abs and what routine and diet is suggestions to move on to Mass buildingafterward? It sounds like your current program is working; you may just have to be patient with that last bit of fat and keep doing what you're doing.

That said, what does your current diet look like?

I have started to look quite cut.I have read that I should concentrate on mass first but I want to get the last bit of fat from my abs and sides (only a little left and really get to see the ab muscles. Any suggestions to push the boat out on abs and what routine and diet is suggestions to move on to Mass buildingafterward?

First of all, congratulations on your progress! For me, I prefer to cut first until I get to the BF% I want to be at and then work at building mass. Once you get to the size you want to be, give HST a try for building mass, I had great results with it. Also, be sure to read Schteevie's excellent post on Bulking-A beginner's guide (http://forums.johnstonefitness.com/showthread.php?t=51)

Jason

First of all, congratulations on your progress! For me, I prefer to cut first until I get to the BF% I want to be at and then work at building mass. Once you get to the size you want to be, give HST a try for building mass, I had great results with it. Also, be sure to read Schteevie's excellent post on Bulking-A beginner's guide (http://forums.johnstonefitness.com/showthread.php?t=51)

Jason

What is HST and how can I get by BF calculated?

I am male 39

You might want to change the sex in your user c/p ;)

You might want to change the sex in your user c/p ;)
I tried and it didnt work

It sounds like your current program is working; you may just have to be patient with that last bit of fat and keep doing what you're doing.

That said, what does your current diet look like?
High protein, low fat really, no cakes , sweets, crisps(chips) pretty strict

High protein, low fat really, no cakes , sweets, crisps(chips) pretty strict Sounds good, but we need more info. Are you eating healthy fats? What kind of carbs, and when? What are the ratios of P/C/F in your diet? What do eat postworkout? Total cals per day?

Diet details are key in getting rid of fat, especially the last stubborn bits of it.

Sounds good, but we need more info. Are you eating healthy fats? What kind of carbs, and when? What are the ratios of P/C/F in your diet? What do eat postworkout? Total cals per day?

Diet details are key in getting rid of fat, especially the last stubborn bits of it.

I dont have a particular format to follow, but here's the typical foods I eat :

Breakfast: either scrambled eggs, with wholemeal toast no butter or
Bran flakes with low fat milkor yoghurt.
Fruit during the day, everyday
Lunch:Tuna and salad or cous cous, with chicken breast.( no skin)
Dinner: Fresh salads, or vegetables, with Chicken breast (no skin) or steak, Salmon or other oily fish, wholemeal pastas a couple of times a week.

I never eat candies (sweets in England), dont care for puddings.

Avoid cakes and all rubbish like that.

I supplement only with omega 3 fish oils and never add mayo or dressings to my meals.

I am taking currently Creatine Monohydrate for weighttraining.

I eat organic when I can afford it. Generally very healthy eating

I tend not to eat after dinner unless its a workout evening. I usually follow with a peanut butter sandwich, or PB on its own. Protein drink , although not done for a couple of months ,o r atin of tuna.

Hope that helps.

You've been cutting for a long time. In my opinion you would be better served to go ahead and begin a bulking cycle just to give your body something new to deal with.

Don't mean to hijack the thread but I have a question reguarding the topic that seems relevent. Right now my BMR is 1950. If I were to bulk for 6 months, would 3000 cals be enough intake per day? Should it be a 40/40/20 diet? (carb/prot/fat) What should the caloric surplus be per day? 1000? At that rate, how much fat and muscle would accumulate per week, and what would be a typical gain in muscle (lbs) and increase in BF% Obviously the results will vary, so I'm looking for specific individual results of those who have bulked for 6 or so months.

Don't mean to hijack the thread but I have a question reguarding the topic that seems relevent. Right now my BMR is 1950. If I were to bulk for 6 months, would 3000 cals be enough intake per day? Should it be a 40/40/20 diet? (carb/prot/fat) What should the caloric surplus be per day? 1000? At that rate, how much fat and muscle would accumulate per week, and what would be a typical gain in muscle (lbs) and increase in BF% Obviously the results will vary, so I'm looking for specific individual results of those who have bulked for 6 or so months.
Here's an effective guideline I've seen. Note the numbers are based on your goal (not current) bodyweight:

BULKING
Protein grams: Goal bodyweight x 1.25
Carb grams: Goal bodyweight x 2.5
Fat grams: Goal bodyweight x 0.25

Is the goal body weight taken to be the weight that I want to be at 9-10% body fat or the weight that I want to be prior to cutting?

Is the goal body weight taken to be the weight that I want to be at 9-10% body fat or the weight that I want to be prior to cutting? The weight you want to bulk to, prior to cutting.