T Nation

180 to 155 to 175

In the past few years I have gone from 180 at 20% bodyfat to 155 at 3.5% bodyfat.

I then got to 5-6% at 170 at few months ago.

I am now up to 175 at 8-9% bodyfat.

Unfortunetly ,in the past 2 months my gains have been predominately bodyfat.

Is my body just trying to catch up?

I would like to get up to 185-190 by summer with as little increase in bodyfat a realistically possible.

I eat a diet consisting of 3000-3200 calories and a ratio of 45/40/15 C/P/F
which I believe to be 300-500 excess calories per day.

I weight train 4-5 days a week for 45 minutes to an hour + 1-2 hours of cardio a week. I hit each muscle group 1 to 3 times per week varying the intensity and volume.

What can I do differently to make sure my gains are primarily muscle mass?

Cut your cardio in half, maybe more.

Decrease your carb intake 5% and add 5% of healthy fats.

Cut your calories by 300-500.

Keep your protein up though. According to your info, you’re already getting 300 grams of protein. Are you sure about that? Make sure you never get less.

[quote]greatgro wrote:
Cut your cardio in half, maybe more.

Decrease your carb intake 5% and add 5% of healthy fats.

Cut your calories by 300-500.

Keep your protein up though. According to your info, you’re already getting 300 grams of protein. Are you sure about that? Make sure you never get less.[/quote]

I have started adding flaxseeds to my shakes and oatmeal. Is this a good idea?

I usually get around 320 grams of protein ( 6 meals of 50, + 1 meal of 20).

Will cutting calories and reducing cardio really improve my results?