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Just picked some up today at a gas station, relatively low cal, tons of protein but a crazy amount of sodium. Whether bulking or cutting, I don't think its a good idea to take in too much sodium.

It's just fat, and please don't go comparing yourself to others based on height and weight. Body fat % and genetics make people look different.

You mentioned nothing about calorie intake which leads me to believe you aren't on a caloric deficit, that is why you aren't losing fat. Lifting weights is not going to burn fat.

What you can lose...

You aren't going to build muscle on any diet(cut) let alone a crash diet.

You are cutting with your stats? what the

You answered your own question, water weight.

seems like way too much volume.

Well yeah, "occasional" being the key word here. Some people I think take the whole IIFYM thing a little too over board even though it no doubt works if weight loss is the goal.

For fat loss, all foods are relatively equal but of course there are good and bad foods in terms of general health.

Its realistic if you are cutting for a week or 2, 3-4 weeks if you are really really dedicated. There is no point in trying to attain unrealistic expectations, though. You want to torture yourself...

At least you got some protein out of this guilt trip.

I wouldn't even worry about working out at your weight, you must of been eating a ridiculous amount of calories to get to 500 pounds so a decent caloric deficit will have the fat come off at a steady...

How do you figure that going from massively overeating to starving yourself is a good idea?

Do what you were doing when you weren't fat.

You made no mention of calories, there is your problem right there.

What is the question?

What were you eating to get in so many carbs and so little fat?

This is pretty much how I do it when I eat things that are unlabeled, it works out as well as it can. Study food and make an educated guess.

Lower 20s, you look to have a decent amount of mass on you in that last pic.

I think you should of been cutting from the start.

Around 11%? possibly lower.