Hi, Ragn!!! The real value of T-Mag is in the diversity of experience in those that frequent its hallowed halls. I've always wanted as many opinions as possible when trying to work through a problem.
But on to the subject at hand. For purposes of calculations, I'm going to use 283 pounds @ 33.5%. You're currently eating 2100 calories per day, which is LBM x 11. That's an extremely low multiple and an extremely low caloric intake for a person with your LBM. 188 pounds of LBM is AWESOME; it's just a case of stripping a little fat off so all that muscle shows. I don't know whether you read the article about Christian T's transformation, but if you haven't, check out www.t-mag.com/nation_articles/256beast2.html. CT had almost exactly the same LBM you did, just a little less BF. Whatever you do (or whatever WE do), let's try and hold on to that LBM, but drop the fat.
Since the multiple for calculating caloric intake is so darn low, I'm not terribly inclined to drop calories on you. Doing so is just going to shut down your metabolism and thyroid production. The correct answer is to increase your level of activity. It's a lot to ask, I know, but you need to add in some longer duration, moderate intensity cardio rather than cutting calories. Work up to at least six days a week of cardio. What's going to be really important, though, is that you choose a low-impact form of cardio and that you support joint health while doing so. You also need to invest in a heart rate monitor. Once again, the cardio you do should be longer duration, easy to moderate intensity (65 to 75% of MHR). Start at the lower, easier end of the scale and work your way up. Longer duration means working up to 45 minutes.
A good joint protection protocol would be increased levels of Vitamin C, 2-4g per day, divided among 4 or more meals, MSM at about 5g x 2 or 3 meals per day, flaxseed oil, bromelain and Wobenzyme.
So repeating, my preference is to keep calories at 2100 (eventually increasing them) and to keep stimulating your metabolism.
Another way to stimulate your metabolism is to eat green veggie carbs as a general rule, limited amounts, saving your carb allotment for PWO and taking them in as starchier carbs (sweet potatoes, brown rice, oatmeal). Don't forget your Surge!
Honestly, at your LBM, carbs should be higher than 70g on non-workout days and 100g on workout days, but we'll live with it for now. If energy levels start to suffer with increased energy expenditure, you're going to need to pick those numbers up, rather than reduce energy expenditure. Remember, one of our goals is to give your metabolism a serious kick in the butt, and the advice I'm giving you is based on those goals.
Yes, the 4-AD-EC can cause some weight gain. It's part of creating the anabolic environment that allows you to put on muscle. It's not permanent, and it's not fat. Considering how low your caloric is, I'd probably continue taking it.
So let's look at the numbers.
TBW - 292lbs.
BF% - 36.5%
LBM - 185.42lbs.
BF - 106.58lbs.
TBW - 283lbs
BF% - 33.5%.
LBM - 188.2
BF - 94lbs
So, yes, because of 4-AD-EC you might have gained some scale weight, but the numbers that matter (LBM and BF) are both going in the right direction. Pick up the activity a bit and keep monitoring your progress. If the numbers that count keep going the right way, just put on blinders and ignore the scale number.
Fat at the numbers I typically recommend (.5g per pound of LBM or TBW) is really low. I would be comfortable if you dropped protein intake to 1g or 1.25g per pound of LBM and pick up fat to replace protein calories. Good fat, of course; flaxseed and/or high-dose fish oil.
Your fat requirements for the day should be divided among your P+F meals. You should be taking in at least 6 meals a day. I'd like to see you eating P+F meals during the day and eating your 2 P+C meals (Surge being one of those two meals) PWO. PWO means lifting weights, not cardio. On days you don't lift weights, skip the starchy carbs and take in your carbs as green veggie carbs.
When you do pick up calories (and you're going to need to do that somewhere along the way), I'd like to see you add a little more good fat to your P+F meals and just a few more carbs. Changes to your numbers, though, shouldn't be made any more than once a month to see how your body responds.
Don't forget your cheat meal. If you haven't read up on them, start now. It's not a reward or treat for being good. Cheat meals are done to boost thyroid hormone, leptin levels, metabolism, and to keep fat loss in high gear. There will be weight/water gain for about 3 days, but by that time you should be back to normal and ultimately lose BF for the week.
Okay, that's a lot more than you asked for, I know, but what do you think?