Brian888 saidStart by getting your current eating habits in order and consuming the right amount of calories over the course of several meals throughout the day. If your putting on excess body fat, you're either eating more calories than you can burn in a day or too much daily fat. As a guide, consider the following: Calculate your lean body mass (total body weight less body fat weight) and use the following suggestions for increasing body mass without bulking:
160 lbm = 3260 calories a day
170 lbm = 3440 calories a day
180 lbm = 3663 calories a day
Using these numbers should see a gain of 2 to 3 lbs/lbm a month if you have your act together. If you're above that, you need to cut back, it's just more body fat. If you're not seeing gains, increase caloric intake by an additional 250 calories.
In order to lose the excess body fat you have now, I would suggest increase your exercise level to burn more calories by using as many muscle fibres as possible and increase the intensity. The key is to do movements that are going to give you the biggest bang for your precious workout time and stress your body the most.
Interesting. I note that your numbers are 3260 / 160 = 20.375. I was raised on the notion of 15kcal per # of lbm. Your equation is even more aggressive. I know that my best success with getting ripped to the bone comes when I bring my calories UP to around 3800 to 4800, and increase my activity. I carry right at 190 to 200 pounds of lean muscle on any given day, which fits nicely into your equation. Folks always gasp when I tell them to bring their calories up to at least 15kcal per lbm, but, I'm considering your view of 20kcal per. It seems closer to what works well for me.
As you know, it's not just about having a caloric deficit to get leaner, as starving folks would all have awesome bods, but, it's about metabolic activation, and having enough calories to support it. Enough calories to prevent huge muslce losses and enough to sustain energy for sports performance.
You have to be a kook to say it's just about the calories, as one person did here. That's simply not true. There are other factors, the biggest one, in my view, is getting active.
You can talk about organic food, cortisol, and the like, but, the reality is that for most folks you need to eat enough to get busy, get busy, and get lean. That's how it works.
All the aforementioned being said, from time to time, I'll pound down 8000 calories, if I feel myself starting to slow down.
I've listened to folks whine about not making gains to find out they are eating 1500 calories a day (2 Snickers bars). You don't have to be an Oxford grad to get that one.