Brother Dough Boi, I am always willing to help a brother out. Earl and Stacy have given you some great advice to follow. Weight training is the key to sucess. It will make your tighten skin. Dont judge the sucess or failure of weight training from your scale. Muscle weighs more than fat and you may gain weight with the proper training. Good Luck. BTW. you are now longer a Dough Boi. Change your nick name to somthing like Iron Man.

Results were the same as the Bod Pod test that I took in December. 15.8% (then). 15.7% (now). I guess you could call my current program a "maintenance program"...lol. I was surprised. I thought that I had dropped a few points. If I am going to get to 12%, I need to make the following changes 1. I need to change my weight training to a three day split. Currently I do a two day split . I will post new work out under separate post. I also need to focus more on legs. 2. I need to do less high intensity cardio. I am always above AT (anabolic threshold) when I train( 80%+) I need to add more fat burning workouts 65%to 75% ( currently I run 3-5 miles about 3 days/week with some cardio after lifting) I need to do a lower intensity cardio 4-6 times/week. I need to practice what I preach...lol 3. I need to eat less calories ( My guess is that I am well above 3,000 a day. I don't count calories. I know that sounds like a lot but, I have a VERY high metabolism. I had my RMR (RESTING METOBOLIC RATE) lab tested last year. With my good genetics, high muscle mass and rigorous exercise regime, my break even point for calorie intake is about 3,200 calories! 4. I need increase protein intake. My guess is that I get around 200+ grams per day. I need to get 300+ grams/day. 5. I currently don't do any supplements. I may need to look into things like amino acids, creatine, glutamine and other stuff BTW, this is NOT a gastric bypass diet. This is the diet of a conditioned athlete. If your typical gastric bypass patient consumed my calorie intake, they would be as big as a house! I am sharing my new diet at this "Body Building" site. If I shared this at the main board they would think I was nuts! This high calorie, high protein diet is for the hand full of gastric bypass men that seriously train. People like Earl and Mike. In short, I am doing a lot of things right, I just need to make a few minor changes in my program to reach my 12% goal. My 45th birthday is October 29th. I hope to be 12% by then. Wish me luck. Thanks for your support.

yep.. yep.. on a roll 50 minutes spinning - burned around 540 cal 10 minutes of weighted abs and did some back tomorrow I will lift full body.. going to keep posting my workouts this week to keep me honest/on track

Hi Stayce! The bod pod is something we all had to do before surgery in order to give the surgeons an idea of how much fat versus muscle mass we had and then after a year post op, I am guessing in order to measure progress. It also makes for a more realistic goal weight. I wanted to weigh 160 until I got those results back! Now I am looking at around 200 pounds as a goal weight. If you go to bodpod.com you will see the device in action. I lift light weights because I do not want to gain any more muscle, I just want to give myself a longer and leaner appearance. I need to tone up my arms, my thighs have alot of jiggle they never had before, and my tummy has alot of loose flesh that I want to get rid of, hence the cardio. My diet leaves much to be desired...*sigh* I eat a little more than I should, and have grown weary of gaining and losing the same 5 pounds, but have gotten better at this, dumping most of the sugar and carbs out of my diet. I eat a little extra carb before working out, but my real problem is sugar, namely chocolate. I can eat it in small bits, and I find when I am bored at work, I begin nibbling. A week of nibbling can add up as we all know! So I pack a good lunch along with a baggie of veggies to nibble on during the boring times. These days, my diet consists mostly of meats and veggies....red meat for the most part, I cannot seem to tolerate chicken. I take my vitamins most days and drink at least one protein shake a day. I also aim for a gallon of water a day, and I drink alot of decaf coffee. I am going to try interval training, perhaps if I can keep my heart rate up I won't have to spend quite as much time pedalling every day. And I used to do discus and shot put in high school, but weight lifting was my real passion in those days!

Welcome Misha!!!!