Hi. I'm 24.5 y.o., 6 ft (183cm) tall, 230 lb (105kg) Guy.

I really try to lose weight. Consider myself very constant on my diet and exercise routines. Drink a lot of water. My ideal weight is not similar to average regular people because of my robust complexion (it should be near 198-203 lb, 90-92 kg, else I llok really skinny)

I go to the gym 4-5 times a week. Have 2 hr sessions: 1 hour intense weights, 45 minutes joggin/eliptical machine constant 140 beats per minute cardio training)

I do not look fat, but rather look big. My fat stores mainly on my cheeks (frontal) and my belly. Everything else is good, have very strong arms, chest, etc. I use 34-36 pants jeans when I should be using 32-24.

I regularly eat a cereal bar as breakfast with a glass of milk at 7 am, then eat chicken breast/salmon/lean meat with vegetables as main meal by 1 pm, then have two full eggs with 2 turkey sausages as dinner.

This used to be enought to be very well fit, but now it isn't working anymore. Even worse,... I'm constantly gaining weight.

Any specific advise or tips would be much appreciated. I'm really desperate and would try anything that sounds healthy and reasonable.

Your diet...sucks.

Your training...appears to suck.

There's no reason your workout should take more than 60-90 minutes.

Step 1: weights one day, cardio the next.
Step 2: post your weight routine, and be specific on exercises, sets and reps per set (no need to share your poundage lifted, unless you want to brag or think you're not lifting heavy enough)
Step 3: Fix that diet. You're not eating enough food, and your food choices aren't that good. MORE veggies MORE lean protein, and better carb sources. Ditch 'cereal bars'...the ALL SUCK.

Hey Malkore!

Thanks for your reply.

First of all... I'm willing to accept I'm doing things wrong.

But I really need a more specific advise as to WHAT shoud I do for things to work.

I would like to get into more detail into what, when and how much should I eat. I don't see how could I achieve what you say about more lean meat more protein, if I consider all that I eat to be protein.

My three basic workout days are as follow:

1) Chest & Biceps - 4-5 exercises, 3-4 series each ( 10-15 reps )

CHEST:
Cables Crossover
Flat Bench press
pec-deck
Inclined bench press
Machine Flyes

BICEPS:
Barbell Curl
Hammer Curls
Preacher
Straight Bar Curls
Concentration Curls

2) Back & Triceps - 4-5 exercises, 3-4 series each ( 10-15 reps )

BACK:
Wide Grip Pull Down
Back Hyperextension
One-Arm Dumbell Row
Seated Cable Row

TRICEPS:
Pushdowns (V-Bar & Rope)
Dips
French Presses
Nose Crushers

3) Shoulders - 4-5 exercises, 3-4 series each ( 10-15 reps )
Behind the Neck Press
Lateral Raise
Front Raise
Dumbell Press
Seated Millitary Press
CARDIO : low-pace treadmill jogging - (constant rythm) 3 miles (5km) (45 min)
Speed - 5.1 miles/hr (8.5 km/hr) Target Heart Rate : 140 bpm

I always wear a heart rate monitor and try to do everything with as much caution & technique as possible.

Any help with this would be much appreciated. Thanks in advance.

Do you do any lower body weight training?

Nope. Not at least on a regular basis, as I don't consider it necessary. I have what I consider very strong legs, and wouldn't like to make them look even bigger.

I will try to use your recipe.

This is wrong, very wrong. You want to lose fat then you need to take advantage of the benefits or training one of your largest muscle groups in your body.

You need a good full body routine. You also need to eat more. Breakfast is crucial. Eat eggs for breakfast and ditch the cereal bars. WHat do you eat between 7am and 1pm? What do you eat between lunch and dinner? What do you eat before bed?

Read through this.