Damn living in Hawaii and not even a joint, they got some kick ass weed down that way, I remember this stuff we would get called Maui Wowie damn.
Anyhow, from some of your past posts I have gathered you are probally in your late 40's Probally have declining test levels, its normal. You may wanna consider this, go to your doc, have your hormone levels checked and see whats up. If they are low more than likely your doc will put you on HRT (hormone replacement therapy) This should bring you up into the high range of normal. From what I can tell you are after gaining some muscle, loosing some fat, getting in better shape....not getting totally huge?
Low test levels will lead to all kinds of unmanly things, fat storage, loss of muscle, low energy, depression, lack of libido. Its a good idea to see where you hormones are at now.
You said you know about the diet and training, so whats up why so out of shape now?