Gettin more serious... need help

[BigJohnD]

Been two months so far, and ive been disciplined... I work out 5 days a week, interchanging upper and lower exercising Mon Wed and Fri. Abs on Tue and Thu. Cardio everday i can... I stay away from carbs keeping them real low from Mon thru Fri and slowly add them back Sat and Sun.
My Bmr = 2225.54 and since im moderately active, going by the Harris Benedict Formula my TDC = 3449.587 (BF% 30.21... LBM 145.17) So im sure taking 500kc off of my TDC is necessary for me to loose wheight so 2950kc is what i should be takin in every day.
My question is... I went from 225 to 208, developing muscle of course along the way, but ive stopped loosing weight, and im stuck at 208 and 210... going up and down, but never lower. What am i doing wrong? My goal is to reduce my body fat to at least athletic state for the time being and get from anywhere around the 180-190lb region.
Can you guys help me with this and maybe show me what my typical day of what i should be eating should look like? (please)... I know 145g of Protein is mandatory to maintain muscle, and thats 580kc allready... Atm im drinkin close to 2-3 shakes a day, with 2% milk i add...
Carbs come from vegies and salad mostly... flax meal when i make my salads. cottage cheese... other then that its strictly protein for me. Eggs chicken tuna slice turkey and red meat from time to time. (lean of course) On my refeed days, its the same except i have cereal or oatmeal, whole wheat bread for a sandwhich, and brown rice or sweet potato for dinner.
And of course i will not lie.... i dont always hit my diet goals with work getting in the way from time to time, and from the sake of 9pm passing which then i stop to eat. Any suggestions or advice would be greatly appreciated. Thanks in advance.
And yeah i just wrote all that =)

 

[Manuelmcom]

If you could put your diet in more detail like.. first meal at 6 am blah blah... so we can see where are you putting most of your prots and carbs also how much cardio are you doing and at what pace, at the top of my head maybe the 3 shakes are giving you more calories than what you need try to get more prot from food than shakes, the one after your workout is fine and maybe a casein at night should be enough. Post your stats as well.

 

[BigJohnD]

28yrs old
5'11"
fluctuating between 208 and 210lbs
wake up
1 cap meltdown
(depending on body, cardio on treadmill, interval, 10 min from 4.0 to 8.0 to 4.0 to 10.0 etc etc
10am 4 eggs about 2 cups spinach and 4 slices canadion bacon
11:30 at start work
1:30 2nd cap
V8 juice or Protein shake (46 g P) to wash it down (V8 for trying to take in less....)
2:00-3-4pm (restuarant biz, depends on buisness)
come home, eat mescuiline salad, flax meal, tuna, evoo, balsamic vin, 3rd cap
4-5pm Gym
get heart rate up to about 150bpm first. usually on tread mill.... say a mile or so.
then hour or so lifting. Back on the treadmill, interval running again. Finish with spa and pool doing stretching and swiming. Sauna... home
7-7:30pm PWO shake (46 gP)
shower then dinner
2 chicken breast, broccoli steamed then stirred with terryiaki garlic and scallions.
9pm... end of intake, only water from that time on... usually on computer then bed to start it all over again..... Thats my tipical day.... not that exciting =)

 

[future]

The body does that. Drop carbs at night. Get rid of dairy.

 

[joe d]

while you are cutting use fish as your main protein source. eat verry little carbs on non training days and moderate carbs on training days. train early in the day and drop all carbs 5 hours before bed. do fasted morning cardio 3 or more days per wk.

 

[Manuelmcom]

Take your shake right after your workout, and i don't think that you are consuming enough protein ( at leat 2gm per lb), add more protein from fish, tuna, chicken and meat and lower your carbs to almost nothing in your last two meals, 4 eggs in the fist meal is not enough get at least 5 egg withes and 2 whole eggs and a cup of brown rice, add another meal with 250gm from the ones above with sweet pot and veggies. Cardio seems to be ok.

 

[BigJohnD]

Thanks for the help guys! Im going to drop the milk, do cardio when i just wake up in the morning at least 3 times a day, and drop the carbs from my last two meals.... I would add more fish to my diet, but im allergic to some fish tho, tuna no problem maybe flat fish like flounder and sole are ok, ill have to see... So one thing i want to make sure, is that having a salad or brocolli for dinner should be kept to a minimum or taken out completely? And is my carb cycling routine ok, or should i tweak that a little. Other then that, i guess i got another 2 weeks or so to see my progress.. Im sure 2-3lbs down from 208 wouldnt be unrealistic right? Especially in a 2 week trial.