In my profession, "my look" is very important to my credibility. I also have to gain the respect of 300 lb. athletes on a daily basis. In Jan. 08, my measurements were 6'3 219 with 19% BF. Today I am 223 with 16%. I'm not trying to brag, just giving some information for needed help. I upped my calories when I was trying to gain muscle, but I'd now like get my BF% down to 12% and continue to gain muscle. I'm a 30+ aged lifter with several years under my belt. I keep it simple - Squat, Bench, Deadlift, and Clean. Run Sprints for conditioning 3 times a week (100's etc.) I'm active right now and consume between 4,000-4,200 calories a day and burn between 4,050- 4,250. When I was trying to gain mass I tried to keep between a 400-800 daily caloric surplus. That worked for about two months and I started noticing less muscle gain and more fat. Decided to maintain a slight caloric deficit of 50 calories and continue sprinting and lifting heavy to try and lose some fat. It's so hard to gain muscle and lose fat, any suggestions?