What? No magic bullet? [:D] Actually, there's good advice in just about all of this. I've been winging it (other than asking questions here), so I haven't exactly been on a "program".
Mags: I *do* tend to just crank 'em out. The last ones are slow & deliberate since, well, I'm frigging tired. I'll try focusing the pace a bit more and see if I get anything out of it.
Nichcon: I used to lean towards the "mountain lion" technique of dining. Chow down about half my bodyweight in meat, then lay up under a tree for a few days. Well, not that bad - but close. I quit the "one big meal" routine, but really dropped down my intake overall. Frankly, I just don't have enough of an appetite to remember to have small meals throughout the day. I'll give it a shot, though.
Skullworks: When I started working out (around Dec-Jan), I was heavy (no pun) into situps. Saw *much* better results with crunches and haven't gone back.
Boom Stick: No problem, but I haven't been "dedicated" for all that long. I'm 32, 5'10" and dropped about 20 lbs (~180-something to 161) from Jan-April. I'd started off pretty slow - mostly cardio - and wasn't even at my current routine at that point. I started to creep back up to 165 around May (I'm telling myself it's muscle) and am now bouncing between 162 & 166.
MP906: I don't have much of *anything* in my diet and just enough fat to stay healthy. Never hurts to review, though. I'm really hesitant to reduce the workout frequency because, honestly, I'm lazy by nature. I'm afraid that if I slow down a little, I'll start to slow down alot, then the "Idonwanna" excuse machine will fire up its engine. I have been using some weights, but nothing super-intense (this has all been "in my basement" exercising). I alternate days for upper and lower body, with the daily routine looking something like ab-weights-ab-weights-ab-weights, repeat for 3 sets.
To top it all off, I've been going to a Shaolin dojo 3x a week since January and just started cross-training at a Krav school 2x a week. If you guys knew how lazy I'd been my whole life, you'd probably LYAO. [;)]
Alright, stuff to try for a couple of weeks: eat more often, but watch the fat content; reduce the "ab days" from 6/wk to 3/wk; increase the intensity of the ab work with more deliberate movement and increased tension/isolation. I'll let you know how it goes.
Thanks again for all the help, guys.
Keith C.