Posted my stats along time ago, will post them again.....but I have lost some weight....

I am about 220, near 30% BF, 5'9.

Goels are to get more muscle, lose the % of bf to near 15, or lower, I would like to break down under 200 pounds, but I am fine if I say over 200 a little. I just want to break down the % of bf.

My diet includes this, I eat 20 carbs a day, lower then 30 grams of fat, 220 grams of protein.

Exercise Routine:

I lift upper body on Monday, Wendsday, Friday.
Lower body is Tuesday, Thursday, Saturday.

I run 2-4 times the week. When I run, I do this, wak a min, jog a min, dash fast as hell for a min, I repeat this at high intensity for about 4 repetive times....and usally get a mile to 2 miles out of running it.

I have been following this plan the last few weeks....4 weeks or so.