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Hi Guys, here is the scoop, I really need some help from anyone who has gone through the B.S. I've gone through.

I am

5' 11"
184lbs
24% approx. body fat

I have lived with bitch tits and a belly all my life, no matter how much I watched my diet and cardio'd my ass off there has always been VERY little gains if any in terms of fat loss. I have gone to the lengths of having lipo done twice, but i STILL have the same condition.. HELP!!

What do you eat ? If your not sure, spend the next week and write down everything you eat and drink....Include all condiments, protein, fat, carbs, sugars and junk...! This will give us a better idea.

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Ok, will do, but just as a note, when I've tried to slim down, I was basically on protien shakes, chicken breast grilled, veggies, potatoes without butter just plain, brown rice, and that's about it.

Right now, I've not tried to restrict myslef too much, but on average, I eat Turkey sandwiches, protien bars, whole grain cereal in the morning, chicken breast grilled, red meat grilled, salads. Condiments are few, I usually don't like too much crap on top of my food.

Frequency:
Morning 9am bowl of cereal whole grain with 2% milk and a cup of green tea fresh brewed
Lunch 12 noon protien bar 20g protien or if I'm lucky a turkey sand.
mid day 3pm protien bar 20g
dinner 8-9ish chicken grilled or red meat grilled with salad.

Right there is a problem. Your not eating often enough. Throw a few more meals in there, especially between the mid-day and dinner. Do you wake up at 9am and go to bed at 9pm? Also, you need more protein in there.

I would agree with Scorcher. You gotta eat more quantity of quality food. Lots of protein!

Ya eat a few more times. Also you need to start the day off with some quality protein and carbs...I like egg whites with oatmeal. It's quick and it hits the system fast. If you want to lose some weight, cut out the red meat, milk and bread. Try to stick with chicken, turkey,fish and / or eggs for protein source...Rice, oats,potatoes are a very good carb source....The less fat you take in the easier it will be.

switch to skim or like TALO said eat oatmeal. The plain kind.
what does your workout look like?

Thanks guys, I really appreciate it.

Right now, I am not working out, I have stepped back to try and work things out so I can get real results and not feel like I'm wasting my time as in the past.

Ok, for my build, how much protien should I take in per day or per sitting?

What should I be worried about? carbs or caliories??

I heard I should be eating fats, if so, how much and what kind?

Try and do as much research on your own through the forum. Each section has threads at the top that answer lots of the questions you are having.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

1-2g of protein per lb

If your trying to put on weight 2-4g carbs per lb

Some fats are good....Fat from lean red meat, fat from oils, the fat from chicken,fish are all good.