How much cardio.?

[littlechris]

I'm 5'11" and currently 170 lbs with approximately 14% body fat. Since puberty, I had been above 25% until about two years ago (I'm 21 now) when I discovered bodybuilding. The first year, I experienced an immediate drop down to about 18%. Since dropping to 14ish% probably six months ago, I've been easily able to maintain my current body composition each month by proper dieting with probably 2,200 calories/day (45% protein, 35% carbs., 20% fats), Xenadrine RFA-1 everyday, Mon./Wed./Fri. weights, and Tues./Thurs./Sat. cardio on elyptical machines for 30 minutes (almost 4 miles).

Summer's fastly approaching, and I'm sick of being at a bloated 14%. My body's become too comfortable at this weight. I've bought some Ab-solved to help lose the almost non-existent tire around my belly, but still have some fat in my thighs, upper chest, and butt.

Considering my history and current training regimine, what recommendations do y'all have to help me get down to about half what I'm at now, or at least below 10%? Is 30 minutes enough cardio? The machine says after I'm done that I've burned 450 calories and my metabolism is surely high throughout the rest of the day afterwards, yet it seems I'll never achieve a cut figure. Being toned is just getting old.

Edit: In the past, I broke through my stagnant loss by adding cardio and refining me diet. When I dropped to about 18% rapidly, it was strictly from weight lifting for the first time in my life. I then added cardio on the off days, ephedrine everyday, and dropped to 14%. Over these last two years, I've become very healthy with my diet, too. That's not where the issue's at.

One thought I just had was to do a cutting cycle of PHs. This may help me get leaner, right? What is everyone's thoughts on using a PH to break through this fat-loss barrier.

[littlechris]

Here's a pic. Does this look like 14%?

[ARMY_of_One]

Try running and jumping rope to, don't just do one form of cardio if you are serious about it. Also mix it up

As far as the amount I say 3x a week for 20-30 mins at a moderate/high intensity is enough for most people to lose weight. Continue to lift free weights to.

Keep up the good work

[thejumpoff]

my situation is somewhat similar to yours... if you don't see success in the methods you're doing, i would up the cardio (either more often or more time per day) and eat a bit more (to ensure little muscle loss).