Need help with diet!!!

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Ok, about 8 months ago I started a diet. In the beginning I was 21.5%bf. I've never been below 16.5%bf in my entire life, even in the skinniest time, which was military. For the last 8 months, this has been my diet:

Morning- 1 cup oatmeal dry measured and a fruit, usually an apple or banana.

Mid morning- Protein shake with a banana.

Lunch- Grilled chicken breast, and an apple or sliced watermelon.

Mid afternoon- Protein shake and another fruit.

Dinner- small grilled round steak with 3/4 cup of brown rice.

Through this, tons of cardio and dermacrine, I've went down to 15%. Now I've hit a plateu and can't seem to lose anymore fat. Any suggestions on diet? Too many protein shakes or fruit?? I'm 5'9" 195 pounds. I'm thinking if I can cut at least 10 more pounds I'll be about perfect, but am mainly going off on bodyfat.

 

[crossy]

I had a similar problem and my diet was pretty much like yours. I just increased my cals for a 2 weeks (clean food) and then went back to a similar eating plan. If you dont want to do that you could try ECA or something similar and up your cardio workout (try Hiit if you are not already doing it).

Crossy

 

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What is Hiit?? I'm trying not to resort to ephedrine or caffine, both make my heart beat way too much. I'm trying to be as clean as possible. I could try increasing cals for a couple of weeks, like add a steak here and there??

 

[crossy]

There is some info on here m8

http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html

Alo if you dont want to use EPH try t-rex from the AF store, i used it for a while with good results. When i upped my cals i just basically ate more of the same (pasta, chicken etc). Entirely up to you though how you increase your cals if you decide that. First i would try hiit though if you dont want to increase food intake.

Crossy

 

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You know, I've been doing a cardio workout for mornings that's almost like that. I sprint half a mile, which means running as fast as I can until the half mile mark which then I wanna fall over and piss myself or something, and recover for another half mile. I've been doing this for 5 miles at a time. At the end I've been walking for 15 minutes to cool down. Although I'm getting faster, the bodyfat still won't come off. I'll try the 15 second thing though and 2 minute recovery, maybe that'll be good to have a change at least. In the evening right after work I've been getting on the eplitical (however its spelled). I'll increase food intake also, see how it works out. Thanks bro!!

 

[partagus]

Diet doesn't look bad. If I were you, I would cut out the round steak (Too much sat.fat/fat cals) and add in the same amount of grilled turkey or chicken or fish. You could probably even eat a larger portion of turkey/chicken/fish than steak and still have less cals, less fat and equel or even more protein. Play with it and see.

If you are looking for a supp to help you, it would be tough to beat Lipoflame. That is some amazing stuff. Take it in the am for a morning cardio workout and enjoy the benefits of it all day. How do you like dermacrine? I was thinking of getting some. Thanks.

 

[bigbox]

I've been using dermatherm and before that was at 16.5% at the same plateu, and I only used the dermacrine post cycle, so ultimately I've lost 1.5% which I believe is due to the dermatherm. lol I hate thinking about cutting out round steak, it's about the only thing I ever look forward to!! If it's the only way though I will.