Ok I've been working out on & off for 11 years.
I've NEVER REALLY worked out hardcore.
During college it was, 4 months before Spring Break, and maybe a month or 2 after (4 days/week). Then slack off about the other half the year. (from like 94-98)
Then from like 98-2003 I worked out 1-2 days week. Usually chest & triceps. Sometimes a bicep work out, etc.
With a few sporadic months of more regularly working out.
At 190lbs, benching 325lbs I figured I was big enough, and TOO FAT. So I decided to try to cut down to about 10-12% BF and try to maintain that.
So I gradually started working out more, and gradually tapered my calories down and tuned my diet. The past 2-3 months, I've added in some cardio and cut back even more on the diet. I've maintained most of my strength and basically all of my size on arms & chest.
My waist has went down about 1.5" and I've dropped about 20lbs. I think a few more lbs of fat gone and I'll be where I want to be. I have added a little muscle too since I've been working out more body parts, more regularly.
I'm 6' 0", but kinda light b/c my legs lag compared to my upper body. (can't really work them out hard b/c of prior injury)
I need to test my BF again, but I think I'm about 13%, what do you think? I have both a Tanita Bodyfat scale and a cheap 3-point electronic caliper. (I'll test tomorrow after I work out)
P.S. when I started working out at 19, I was 130lbs!!!