Use Intensity

If you want to add mass to your body you must lift weights with great intensity.  You don't stop an exercise when it becomes uncomfortable, you stop an exercise when it becomes impossible.  That's the key.  Go to failure and you will use up every ounce of strength your muscles have.  That, in turn, will force growth in your muscles.  The initial results of working with intensity is an increase in strength, but over time that increase in strength will translate into muscle growth.

Cardio

Do your cardio, but do not over do it.  Cardio can be catabolic so be careful with how you apply it to your workouts.  I highly recommend having a metabolic panel done as it will tell you where your maximum "burn zone" is.  You can then get yourself into that zone and be more effective with your cardio.

Forget the Scale

Don't be so worried about your scale weight as it means nothing.  Someone who weighs 200 lbs. but is 20% body fat is not the same as someone who weighs 225 lbs. and is 10% body fat.  The person who weighs 200 lbs. and is 20% body fat only has 160 lbs. of lean body mass (and 40 lbs. of body fat).  The person who weighs 225 lbs. and is 10% body fat has 202.5 lbs. of lean body mass (and 22.5 lbs. of body fat).  Yes, s/he weighs 25 lbs. more, but s/he is in much better physical shape and the body will reflect that.

Eat!

You need to eat if you are going to change your body.  Your body needs to grow in order to be more efficient at burning fat. This means that you need to build a Larger Engine in order to be more efficient at burning fat.  The way to do this is to lift weights with intensity and eat enough to fuel that intensity.  I personally haven't eaten at maintenance for 2 months and I have gained scale weight, but I have lost fat.  If you workout with the proper amount of intensity you will burn fat without the need for cardio.  That is a fact.  The cardio is an added benefit for fat loss, but it is the weight training at the proper intensity that will really make the difference in your physique.

Oliva actually trained with Arthur Jones in 1971 while getting ready for the Mr. Olympia contest yet again.  He hit the stage bigger than ever before after using H.I.T routines in his training.

Ray Mentzer, like his brother Mike, was one of the top body builders in the 1970's.  He used H.I.T. in the form of Heavy Duty Training (Mike Mentzer's own brand of H.I.T.) to sculpt his body.

Ray learned about H.I.T. during a visit to Florida to Arthur Jones' training facility.  The two brothers, Ray and Mike, really liked the ideas behind H.I.T.  A typical Ray Mentzer workout week would be:

Monday
Bench Press 1 x 8 reps
Incline Press 1 x 8 reps
Flyes 1 x 12 reps
DB shoulder press 1 x 8 reps
Triceps Extensions 1 x 10 reps

Wednesday
Squats 1 x 16 reps
Leg extensions 1 x 16 reps
Leg curls 1 x 16 reps
Calf raise 1 x 12 reps

Friday
Bent over rows 1 x 8 reps
Pull downs 1 x 8 reps
Barbell curls 1 x 10 reps
Preacher curls 1 x 10 reps

Ray believed in lifting heavy and getting in and out of the gym quickly.  He would build the intensity over time.  As mentioned when discussing Mike Mentzer, Ray's brother, took a very scientific approach to the H.I.T. style he was introduced to.  He broke it down into many different components and his understanding of those components is what gave him the wonderfully sculpted body he ended up with.