Okay, Josh. It looks like you’re doing some good things there. I see a few “opportunities,” but we’re talking about subtle changes at best.
First off, you don’t have that far to go. Losing 20 pounds of fat would put you at 8% BF.
First off, you need to start getting a little more precise with things like your protein. You can actually get too much, or at least more than your body needs. And what does the body do with more of anything than it needs?
Based on your LBM, you should be taking in 320g of protein per day, and I would REALLY like to see that number divided into eight meals. You could take in more than 40g in a meal, but the body won’t be able to use large amounts for building and repair and maintenance of muscle. Eight meals, Josh.
Forget the time-released aminos. You’re wasting your money. If you eat 40g of protein every 2 hours, you’ll be getting all the “aminos” you need. And as far as the Andro stack goes, I’m sorry, but I don’t know anything about it.
Cutting out bread was a GREAT move. Now I’m going to ask you to cut out the half gallon of skim milk. Milk has a type of sugar that preferentially refills liver glycogen. If the liver is “topped off,” those sugars are converted to triglycerides and stored as fat. Plain and simple, ditch the milk.
Re diet, Josh, I don’t see that you’re getting any veggies. I’d like to see you drop some of the protein bars and add in some green veggie type carbs. Doing so will leave you full and satisfied (and keep from feeling like you’re on a diet). They’ll also go a long ways to improving/maintaining your health. Remember, they’re full of vitamins, mineral, phytonutrients. The benefits go on and on. Not only that, the fiber you get will be a big health plus.
If you’re really motivated, I would recommend that you do some cardio, 4 sessions, no more than 30 minutes per session. HIIT is better, and I particularly like (because I feel it’s effective) fasted-state (before breakfast) cardio. But anything you do is going to be better than nothing.
My last recommendation is that you shake up your workout program. For one thing, you’re spending too much time in the gym. When you’re trying to cut you would benefit more from a strength program, rather than a hypertrophy program. Here’s the logic. You’re hypocaloric (below maintenance calories), you’re tearing down/breaking down your muscles, you’re not providing your body all of what it needs to make those repairs. Repairing muscle is very calorically expensive. Doing what you’re doing can cause you to plateau re weight loss.
So 1) Take a look at Joel Marion’s Ripped, Rugged & Dense, a 5x5 strength program and 2) Limit yourself to no more than 4 days a week, one hour per workout. Doing so will actually allow your body to make the repairs it needs to, recover, and proceed with the business at hand; i.e., fat loss!
Okay, Josh, those are my “quick” thoughts. If you have any questions, don’t hesitate to ask.