Need some help...

[Ajsohaz]

Currently I weigh in at 235 about 5'10" I have dropped down from 320 pounds over the course of 2 years or so...I can not seem to get under that 235 mark I would love to float around 200 but I need help getting there my meals are as follows

6:30 am 2 eggs 2 pieces of ezekial bread with PB on them

9:30 am protein shake and a Greek yogurt (chiboni)

12-12:30 I have chicken breast veggies and quinoa (organic rice replacement) and greek yogurt
Or turkey burger instead of chicken
Or chicken salad

Gym at 3:00 consists of lifting and 2 miles on the treadmill in 20 min or less

4:30-5:00 protein shake

7-8 dinner again same as lunch usually minus the yogurt.

Does anyone have any tips that can help me shred these extra pounds it would be greatly appreciated.... Been working out about 5 years but lost the weight and stuck in a period of about 2 years give or take a few days.....

 

[FokenNewbee]

Add up your caloric intake to see how much you are consuming....you may find that you're consuming too many calories. I would try to set a deficit of 500 cals below maintenance and hit the treadmill for at least 30-40 mins. and/or throw in some HIIT on your off day. That's what worked for me..everybody is different so you will most likely need to tweak your diet and cardio plan a few times to see how your body responds.

 

[Ajsohaz]

Ya I've never really counted calories figured with eating small every 3 hours or so wouldn't have to worry about counting I'll do that and see

 

[oxymoron]

If you have a smart phone theres some pretty easy apps that'll make counting less of a pain. And the HIIT a couple days a week will make difference esp if you plan for deficit calories.


Sent from my HTC T-Bolt.

 

[dylangemelli]

check this out bro

http://www.elitefitness.com/forum/diet-bodybuilding/diet-after-cycle-880263.html

 

[raze]

use fitday.com to help with your counting