i started working out 2 years ago, and i went from 150 to 190. and i went from 11%body fat to 19% and ive been doing no cardio, and takin in 250 some protein gs a day and have my calorie intake around 3200, and now i wanna try to cut back down to like 175, whats a good way to loose the fat and try to keep as much muscle as i can..... i wanna know how much cardio, what should my diet and calorie intake be , and as far as training do i wanna continue to list heavy or do i wanna cut the weight down and look for more reps..... thanks doods