instead of worrying so much about the nutrition part, you have to make sure you are lifting correctly in the gym.
by correctly i mean do: deadlifts, squats, bench press, military press, barbell rows, pullups.
If you do these exercises throughout the week with heavy weights then your body will use your nutrients to grow powerful muscles, storing it as fat is no option if you lift that way. Your body has to adapt to those lifts.
If you are using machines and pussy exercises then you wont notice much change and your calories will go to fat because you burn less calories with those exercises and the stimulus is pathetic compared to free weights.
To make sure, do some cardio but make it very high intensity cardio for short periods of time which is much better for muscle growth and fat loss.
This is poor advice. Body comp is directly linked to your nutrition. While the virtues of the compound lifts have been extolled many times and are correct, telling him not to worry about nutrition and workout is just plain wrong. Hopefully his workouts are in line, and from the sound of his original post he does lift weights. If so it is his diet that is holding him back and your oversimplification of the solution is as incorrect as it is harmful to newbies who may read such advice…
He didn’t write that he should ignore his food intake, and I also agree that many people claiming fat gain, while they may lift weights, really aren’t training with that much intensity. First, intensity is relative and I have seen many guys who truly think that one 45lbs plate on each side of a HS machine is really pushing it. Much can be learned by training with others who are stronger than you and even more serious about training. The rest does come from diet.
I mean, seriously, the guy wrote that he benches 160lbs. That is not a lot of weight and, unless he has no discernable muscle mass, I am betting he can lift more than that. You give people way more credit than I do by “assuming” they already know how to lift with enough force to see results. More and more people today DON’T.