I have been weight lifting bodybuilding style since 1999 when I was 16 yo. Now at 27yo, body fat has become an issue. I bought warrior diet and maximum muscle minimum fat in March. Mid-April I started eating "the warrior way". Here are my progress since then:
I was at 24.8% body fat (180 lbs lean mass) 40.5 inches waist line, 239 total April 18 2011
and at 23.2% (181 lbs lean mass) 39.5 in waist line, 236 total May 6 2011
and at at 22.0% (185 lbs lean mass) 39 in waist line, 238 total May 23 2011
NOW AT 19.9% (187 lbs lean mass) 38 in waist line, 231 total June 2 2011
So in 7 weeks, I have gained 7 lbs of lean mass while cutting 4.9% body fat (losing 8 lbs) and -2.5 inches of waist line at widest height. Also, I did gained strength on all static hold exercises and on one arm dumbbell row. Arms size stayed at 18.25 inches but neck grows +0.5 now up to 17 inches... Cool
I will continue "warrior dieting" so let's see if I can improve those stats further more. 14% body fat does seem like a good target for this summer.
My current routine is a 6 day split: weight lifting upper body day 1, long distance cycling day 2, rest day 3, weight lifting lower body day 4, long distance cycling day 5, rest day 6, repeat. Most importantly: I feel great!