Q: Do you believe in the set point theory? I do. I weight 200 pounds at 19% body composition. If I go above 200 its very easy to lose the weight even if I'm not careful about my diet. But I am unable to go below 200 even though I have weight trained and done some cardio. I think my body is comfortable at 200 pounds and there is no point in fighting nature.

A: I do believe that everyone has their ultimate limits, but there's absolutely no way that your ultimate limit is to be 19% BF at 200 lbs. It may not be easy and it may take a lot of time and being mindful of your diet (which is what gets most people) and training regimens, but I guarantee you that you can drop to AT LEAST 14% or so body fat, if not better. It's just a matter of whether you want it enough to invest the effort. Your body may well be comfortable at 19% 200lbs, but that doesn't mean that you can't do significantly better.

If you've followed good whole-body weight training programs and moderate cardio and haven't had success, the culprit is more than likely your diet. Be mindful of what and how much you eat every day, write it down, and compare it to the advice given in the Nutrition article. And of course ask any follow-up questions here. Good luck!