Frustrations of an ex-hardgainer

[Dexter]

For as long as I can remember I have always been undersized.I have lifted weights for the past 10 years with one gaol of "gettin big" in mind.I have read and completed training programs by poliquin,Staley,Mejia,and Berardi just to name a few.While I paid attention to the exercise details I never paid much attention to the nutrition guidelines.I am 36 years old and have recently done my body comp.(5 ft.9,172,18%bf).I am fat.This is a tough blow for someone who has been skinny all of his life.I have no idea how to go about lowering my bodyfat without losing muscle mass.I would eventually like to get to 10-12%bf.I am looking for any training and nutritional guidelines.I am currently able to workout 3/week and tend to favor an aA/B split.As far as nutrition is concerned I need something basic and easy to follow(I have not earned the right to follow a JB program).Any advice would be greatly appreciated.

[JoshDunn]

Have a look at Adams Diet. Alot of guys here are on it and have had great results.

JB's programs are awesome as well.

Best of luck.

JOSH

[Mahler]

When you lose the fat, you are going to lose some muscle. The trick is to minimize that muscle loss through diet and nutrition along with your lifting program.

Mahler