by net cals i mean total ate - workout [/quote]
Okay, yeah, don’t do that. Just discuss the total, actual calories you eat. It’s too hard to accurately track the calories burned during training, and nobody in the bodybuilding/fitness industry that I can think of tracks “net calories”.
People track total calories, maybe the macro breakdown (how many grams of protein/carbs/fat), what the training looks like (weights and cardio), what’s happening to your body (gaining weight, losing weight, looking fatter, etc.), and then make adjustments as needed.
Get on a better program. Unless there’s a reason you haven’t mentioned for wanting to stick with something like the BFS program 6 days a week, it will definitely help to be on a more bodybuilding-type program (as in, one specifically meant to build muscle and drop fat).
As far as nutrition, I like this as a pretty simple step-by-step plan to get things started:
Sorry, I still don’t really follow. Your goal is to get to 195 because you’ve never been below 190? If the goal is to get lean, how’bout we mostly focus on looking lean while understanding that when it’s done right, you’ll pretty much definitely go down in weight while still looking better.
Based on your (blurry, crooked) photo, you definitely have more than 10 pounds to lose before you look ripped or even pretty lean, so don’t get your heart set on being “190 with a 6-pack” in the near future. Just focus on one goal - getting lean without sacrificing muscle - and then we can shift gears down the road.
If you’ve been training 4 and a half months and haven’t seen any significant changes, that should be a huge red flag that your diet and training needs some serious changes. Like, plan on changing almost everything you’re currently doing as far as how you’re eating, how you’re lifting, and how you’re handling cardio. It’s a “do what you’ve always done, get what you’ve always got”-type of thing.