I'm around 20% bodyfat. 6'4, 225pounds. I'm not very muscular. I bench 5x5 175 pounds right now. My squat and deadlift aren't very heavy due to a back injury but is slowly increasing.

I had a trainer about a year ago and he told me to just keep eating more and lifting heavy. 2 years ago I was about 15% bodyfat at 190 pounds and had better luck with women and could actually take my shirt off at pool parties and feel OK with myself.

Right now I normally do 7 minutes of stair master to get heart rate up and then my routine pretty much follows strong lifts with some added exercises.

I'm thinking about adding in 30 minutes of stair master after my lifting routines so I can get more lean.

As far as diet goes I've been having oatmeal and eggs for breakfast. Lamb roast or chicken with Brussel sprouts or broccoli for lunch and dinner. Milk and pistachios as snacks in between. I would say I roughly eat about 2-3k calories per day. I drink wine on occasions but planning to cut that out completely soon.

Anyone have any suggestions on whether or not I should put in more cardio or what to change with diet?