Hello.
I have been trying to lean out for basically my entire life! I am 5 feet tall, about 135lbs and 28 years old and appox 23-25% bf (this is a wild guess). I have lost about 85lbs since my teens and now I struggle for the last 15lbs.

The past 2 years have been a wicked roller coaster for my body and mind! I was training and dieting for a competition and had a very difficult time dropping BF. I stalled at around 17% and weighed in at about 117-120lbs. I never did end up doing the show because I did not feel ready. To be honest, I should have just done it because I trained so hard and so long (1 year) and now I still regret not going through with it.

After dieting and doing "everything right" I still had a very hard time dropping fat, ESPECIALLY in my thighs!!!
I eventually I ended up finding out that I had a syndrome called PCOS, which basically interferes with normal hormonal and insulin production, therefor making it VERY DIFFICULT to lose fat. Also, I have insulin resistance issues which I have been taking metformin to help correct.

LOOOOONG story short, I still continue to train hard, eat fairly well and struggle with keeping fat off. I have gained about 15lbs (some fat and some muscle) over the past couple years and feel uncomfortable in my own body.

I think I have been doing too much cardio and training too hard and eating too little - so I now want to revamp and hope for some changes that would be in my favor...

I WAS DOING - 5-6 sessions of HIT cardio on empty with 30lb vest. eating a lower carb diet and trying to stay away from foods that cause inflammation. Lifting hard and heavy for upper body 2-3 days and lighter for lower 2 days.

NOW this is where I need advice...I think I should try to ease up the intensity on cardio to my new plan...

LISS on empty - 4 days (45min each)
HITT - 3 days (after eating or BCAAS-25-40min)
LIFT - ch/bk (heavy 2 days)
LIFT- Legs (light 3 days)- I have huge quads and glutes!
LIFT- Sh/bi/tri(heavy 1 day)

Diet is basically your typical 50/20/30 or close - composed of lean fish, prot powder, egg whites. oatmeal for carbs and low carb veggies, little fruit.

I am desperate to lose this fat!!! If anyone knows anything to help me - PLEASE DO! especially if you know anything for PCOS, insulin resistance or anti-inflammatory foods.

Taking metformin for insulin resistance? I believe it suppresses glucose release from the liver only. Check on that.

Also, what is your salt intake like? I have heard low sodium intake can cause insulin resistance, too.
WAS DOING - 5-6 sessions of HIT cardio on empty with 30lb vest. eating a lower carb diet and trying to stay away from foods that cause inflammation. Lifting hard and heavy for upper body 2-3 days and lighter for lower 2 days.

By saying empty stomach, are you referring to first thing AM? That is an absolute, "NO!". If it is mid-day or evening, then add 5gms Glutamine Select prior.

You may also want to take a look at eating more raw foods, high alkaline foods which include spinach, celery and other green foods. Completely drop all soft drinks, diet or not. PCOS may be one of those acidic body illnesses. Look for ways to offset acidity by becoming more alkaline. Besides, alkalinity promotes fat loss. Add 10 grms of Glutamine Select!

For some anti-inflammatory foods, use turmeric. At least 1/2 tsp per day.

Start here with these simple steps and work from there.

Do you check your blood glucose?