Let me get started im naturaly big always biggest kid in school and strongest not in fat but just in size im 6'2 215 at 17 Years old

I started my diet of just less food intake and mild cardio this is the results


Start
January 07 i was 245 26% body fat started (body composition test)
June 07 i was down to 230 lbs and 21% body fat (body composition test)
December 07 i am 215 Guessing body fat = 17-18% (no test this time)

i started working chest and arms september every monday wensday and friday i would go for 1 hour working out chest and arms sometimes i add core in but not usualy i just wanted to bulk up my arms and chest. I can feel and see results i can bench my self almost now but according to my body comp test i have a FFM (fat free mass) of 180 lbs and im 215 atm. i only have fat in my chest and stomach/core left and a bit on upper thigh other then that im lean on every other body part im guessing it was due to me sitting infront of the pc for the last few years i have always been active and healthy.

Now this is my delema i have about 20 lbs to burn and il be at about 10-12% body fat thats what i want whats the best way to burn this keep going to gym and work out full body instead of what im doing now or should i do intense cardio jogging ,treadmill, bike etc. I know a mix of both is good but im already big in muscle naturaly i can life almost my self in weight and working up slowly.

This is the pic of the June body comp test i took


So out of all this im asking for someone to help me out with this one question what is the best thing i can do to lose this last 20 lbs of fat just please post what you think im down to do anyhting i just need some help on what to do.

What is your diet currently like?

I would recommend a much more rounded weights approach. There is no point in just focusing on arms and chest as you will just build imbalances besides the fact that you body will not allow for example your bicep muscles grow out of proportion to your back muscles.

As you want to continue losing fat then I would focus on compound movements (bench press, pull ups, squats, deadliftfs etc) so that your body is forced to hang on to the muscle you already have.

On your days off can do some HIIT to further assist in losing the fat.

Ultimately however, your results will be dependent on your diet.

sorry i do do back normaly i totaly forgot about that, my diet is ususaly

morning - i try to get a bananna or apple in some milk nothing big
lunch - sandwitch with meat and greens a water
home - w/e my mom makes usualy meat with greens or soups
snack- usualy sandwatch or w/e is at hand
bed - apples, pears, fruits for sure

by diet i ment cutting all junk food. this is my ****ty workout plan

mon - chest arms back
tues - chest arms back core
wens - massive cardio
thurs - chest arms back
frid -chest arms back core

i know this is a pretty bad workout but i have seen results using this and currently i have a weight traning class in the morning its 1 hour long so thats why its so weird we sued to do mon wen and fri but it was changed...

if you could give me a decent schedual for mon-friday gym and cardio would be nice just the rough speks not sets and reps i got that on lock. because in 2 months the classes are done and im on my own time usualy after school.

Also can i lose this 20 lbs off just cardio because i already have a good build just want to get rid of this last 20.

Yes you can lose weight by doing just cardio but it is likely that it will be a combination of fat and muscle loss. By continuing with the weights and appropriate diet you can minimize or eliminate any loss of muscle. By maintaining muscle you burn more calories.

Doesnt look like you are eating enough nor getting anywhere near enough protein. Try to get about 0.8-1g of protein per pound of bodyweight. You can calculate your intake at

FitDay - Free Weight Loss and Diet Journal

You routine is still bad. You need to incorporate your lower half otherwise you will develop muscle imbalances. Exercises likes squats also beef up your testosterone levels which helps all muscles. Try to incorporate exercises like squats, lunges, deadlifts etc.

Try an upper/lower split such as:

Day 1
Barbell Bench
cable row
lat pull-down
military press
dips

Day 2
Squats
Deadlifts
lunges
step-ups

Alternate 3-4 times per week.

also one thing i forgot to say is because of my caltural backround i do eat alot of different foods i posted a rough brake down like i do eat fish usualy on sundays i personaly think i do get enough protein i just have not listed exactly what i eat it usualy is different week to week because my mom loves to try different foods but the workout sounds good my friend told me to try a pulling one day and pushing work out one day. but come to think about it my deit can use some fixing because i eat a little junk food still. thats for the tip though

Fitday.com is the way

what u guys think if i take 5 months off and do cardio or less to burn this off even if i lose muscle i dont reallyu mind il get it back but its going to be hard to go to gym and do cardio i dont have much time daily...

If you are not worried about losing muscle mass then sure go ahead. Personally, I would be more focused on getting a lower body fat percentage rather than a lower total body weight.

i did read the posts i posted about 6 months ago on what i was doing and so far ive lost 25 lbs and 8-10 % body fat so i dnnno if my approach is bad i know usualy the best results is doing both gym and cardio but i dont have time for both im very busy on most days so i wanted to try the fastest result.

thats also true but cardio is good for everything also working out will make someone big but cardio with make ur body healthly it does ahve the word cardio in it reffering to heart so it makes sense. il talk to my weight traning teacher ask him on his opintion see what he has to say. thanks everyone