New member / help getting to next level

[said musician]

Hey everybody. I'm new to the forum. I've been enjoying reading a lot of cool bits of info from everyone, and it's all been very helpful. I'm excited to have found this forum! Here's a little bit about me.

I never worked out when I was younger. I was always on the husky side. I started playing music on the road when I was 19, and being around a lot of junk food with not a lot else to do, I got up to about 225 lbs (I'm 6'3"). I'm not exactly sure what it was, but about two years later something changed, and I wanted to start working out and eating healthier.

I picked up "The Abs Diet" book, and I basically started things out very simple. I did 10 minutes twice per week on the elliptical machine. I soon increased it to 15 and then 20 minutes, and then I went to 3 times per week. I slowly began incorporating new healthy eating concepts into my diet as well. This basically continued for 3 years at a gradual rate of increase, and I ended up getting down to 162. This was last summer. I was probably eating an average of 1300 - 1700 calories per day, and I was working out 20 to 25 minutes 3 to 4 days per week (usually elliptical). I was starting to see abs come through (see pic). I didn't pay attention to the nutrient ratios as much as I did just caloric intake. I also tried to watch my fat intake(even good fat) then.

In the fall, I started working with a personal trainer for a few months. I wanted to really get cut and lean up, with the addition of weights into my routine. He really encouraged me to eat a lot of calories and bulk first, and we would follow that with a cutting phase.

I started gaining weight, but I think I was eating a bit too much, and I was gaining a good bit of fat as well. Fast forward to January 2009... after trying this new routing, eating a good bit, and with the addition of holidays and some extra junk food more often, I went back up to about 190 lbs. I really got frustrated. I cut back on eating, stopped lifting, and started doing cardio almost every day for 45 minutes now. I did a few juice fasts, and I made it back down to 168 lbs. by March.

Since the Spring, my weight has essentially stayed between 168 and 174. I went from a steady weight loss for nearly 2 years to bouncing back up a bit and hitting a huge plateau. About a month ago I picked up the Abs Diet book again, and I started re-reading the workout part of the book. I decided I really want to be doing a lifting routing 3 days a week with cardio in between.

WORKOUT ROUTINE:

I try to lift weights on M, W, & F.

Warm up for 5 min. on a treadmill.
1 set Abs (crunches, leg lifts, v-ups, standing crunch, plank, etc.)
2 sets each (10-12 reps): Bench Press, Squat, Shoulders, Upright row, Lat Pull Down, Triceps, Biceps, Leg Curls, Leg Extensions.

I follow this with 25 - 30 min. cardio on an elliptical.

On my off days I do some type of cardio: hiking, jogging, sprint walk backs (sprint 15 seconds, walk 45) followed by light jogging, etc..

I take about 1 day off per week.

DIET

This is where I'm looking for some advice I know this is a huge part of anything. I think what would be best for me is to "clean bulk", adding muscle mass and trying to lower BF%. I'm not sure where exactly to set my calorie intake level at. I'm used to just eating less to "lose weight", but I think that school of thought doesn't apply for what my ultimate goals are. I think good nutrient ratios for me are about 30% Carbs, 30-40% Fat, and 30-40% Protein.

I'm a health nut, so I'm getting my proteins from greek yogurt, low fat cottage cheese, ostrich jerky, smoothies, eggs, fish, and poultry. Fats from nuts, fish, oils, and most carbs from oatmeal and veggies with occasional whole grain breads and pastas.

One thing I've struggled with that has definitely held me back to a degree is the occasional junk binge. It's the only time where junk food is included into what I eat. Being on the road a lot, I'm around tons of junk food and around people who eat that way on a daily basis. This definitely does not support my efforts.

Sorry for such a long post. Basically, I'm wanting to really take it to the next level and reduce my BF% to get my abs really defined and showing up well.

I've read a bit of info on the thermogenic supplements. I'm not sure if I want to go there, or if it would help take me to a lower BF%. I'm open to it, but I'm also a fan of going natural and not messing with my sleep cycle or mood too much.

I've also been reading up on some of the zig zag carb cycling, etc. Would this be something I should try?

If anybody has had some similar experience as me, I'd love to hear any advice or tips. I'm frustrated, and I really want to start seeing some results again. I've posted 3 pics: 1 of me when I was really heavy, 1 of when I was at my lowest weight, and 1 taken about a week ago (about 172 lbs.) for reference. I really want to take things to a new level. Thanks!!

http://forum.bodybuilding.com/attach...1&d=1253479181

http://forum.bodybuilding.com/attach...1&d=1253479299

http://forum.bodybuilding.com/attach...1&d=1253481253

[said musician]

Also if anybody has any comments on the abs diet workout routine, I'd be curious to hear about it. I'm not sure if the simple 2 sets of each workout are sufficient...