Sorry if this is a re-post, but my first post was full of clutter and I want to get more spesific about my diet.

Long story short: Started weight lifting in 2005. Have always been following the HST program (Hypertrophy-Spesific Training). Went from 270 lbs to 200 lbs in two years. Ate too little and did to much cardio, so was thin, but with little muscle. In 2007 I also did HST, but started drinking heavily and eating a lot of processed food as I studied abroad. Was at 24.2.2008 again 253 lbs (115 kg), but with a lot more muscle than in 2005.

Here you can see three pictures from today, 4th of February 2008:

http://thingvoll.net/4.3a.jpg
http://thingvoll.net/4.3b.jpg
http://thingvoll.net/4.3c.jpg


I am now trying to cut away body fat without losing too much muscle. My goal is to be as big and shredded as genetically possible (I think I have bad genes, naturally fat person?), but first and foremost get the bodyfat% under control.

DATA:
253 lbs
190 cm tall
BMR: 2455
BF%: 20% perhaps, haven't checked, but it's fat there!
After taking a quiz at BodyBuilding.com, I found out that I am an "Endomorph". Have wide shoulders (at least I think) and naturally big legs.

Doing some version of HST Full-Body Weight training Monday, Wednesday and Friday. My HST program focuses on compound exercises and the rep-range 8-12 two days a week for hypertrophy and one core day on friday with 5 reps for strength. Doing Cardio (30 min LISS) Tuesday, thursday and Sunday. Also do Thairobics on Mondays with the girlfriend.

I am trying to eat a high protein, low carb diet with the good fats. Here is a sample of a pure cardio day (tuesday) and a HST lifting day "wednesday":

http://thingvoll.net/rest.JPG

http://thingvoll.net/work.JPG


My questions and areas that troubles me are:

A) Am I eating right?
B) Should I be having another strategy for my goal?
C) Should I use a split program or another program?
D) Is my cardio good?

Sorry if this is a re-post, but my first post was full of clutter and I want to get more spesific about my diet.

Long story short: Started weight lifting in 2005. Have always been following the HST program (Hypertrophy-Spesific Training). Went from 270 lbs to 200 lbs in two years. Ate too little and did to much cardio, so was thin, but with little muscle. In 2007 I also did HST, but started drinking heavily and eating a lot of processed food as I studied abroad. Was at 24.2.2008 again 253 lbs (115 kg), but with a lot more muscle than in 2005.

Here you can see three pictures from today, 4th of February 2008:

http://thingvoll.net/4.3a.jpg
http://thingvoll.net/4.3b.jpg
http://thingvoll.net/4.3c.jpg


I am now trying to cut away body fat without losing too much muscle. My goal is to be as big and shredded as genetically possible (I think I have bad genes, naturally fat person?), but first and foremost get the bodyfat% under control.

DATA:
253 lbs
190 cm tall
BMR: 2455
BF%: 20% perhaps, haven't checked, but it's fat there!
After taking a quiz at BodyBuilding.com, I found out that I am an "Endomorph". Have wide shoulders (at least I think) and naturally big legs.

Doing some version of HST Full-Body Weight training Monday, Wednesday and Friday. My HST program focuses on compound exercises and the rep-range 8-12 two days a week for hypertrophy and one core day on friday with 5 reps for strength. Doing Cardio (30 min LISS) Tuesday, thursday and Sunday. Also do Thairobics on Mondays with the girlfriend.

I am trying to eat a high protein, low carb diet with the good fats. Here is a sample of a pure cardio day (tuesday) and a HST lifting day "wednesday":

http://thingvoll.net/rest.JPG

http://thingvoll.net/work.JPG


My questions and areas that troubles me are:

A) Am I eating right?
B) Should I be having another strategy for my goal?
C) Should I use a split program or another program?
D) Is my cardio good?



I think your diet is pretty good, although a little low on the calories. You should probably bump those calories up a little (to around 10X your body weight). Your food choices are not perfect, nor do do they have to be to achieve good results. I might lose the potato though and replace it with something more nutritious. Maybe a sweet potato.

The only real thing that worries me is the fact that you have been doing the same HST program for a few years now. You will probably see results if you are consistent though. Give it a few weeks and if you're not seeing the results you want, try experimenting with a different program. I prefer full-body workouts, but you should try a split, especially if you have never tried one. I really enjoy hitting the gym four times a week and doing an upper-lower program.

Cardio looks fine. You could also drop one of the LISS sessions and add in some interval work...maybe on the bike. Variety is nice.

In my opinion, your plan looks fairly solid. I think you will see results.