Stuck in a rut.............

[slidingbull]

I am 33 years old 239 lbs 20% bf last time I checked. I been stuck here for 4 weeks .I lost 20 lbs in the 1st 4 weeks and have been dieting for 8 weeks now .I have been working out for 11 weeks. My goal is 225 lbs, I have had nice changes in my body composition but not in weight lose. I have used this same work out and diet regiment before and went from 228 to 196 lbs in about 8 weeks. My body might be trying to protect itself so I have been told. Every thing might be fine but I want to run it by and see what everyone has to say. My goal is to get in the low 220’s. I want to run gear and don’t want to go out of the 2 30’s …here’s my diet
8:00am Breakfast
Half cup oatmeal
One scoop protein American sports nutrition 20g
Banana
3 tea spoons of flak seed
Blend into a shake

11:00 lunch
8 0z. Chicken breast
1 cup cooked rice white (I tried brown but seen no difference so back to white)
1 cup vegetables

2:00 lunch
8 0z. Chicken breast
1 cup cooked rice white
1 cup vegetables

5:00 meal
Protein Shake
Or
8 0z. Chicken breast
1 cup cooked rice white
1 cup vegetables

8:00 Dinner
Something in the same area proportion wise but I try to change it up
Chicken or fish .I have very little red meat in my diet only on the weekend as a cheat I might have a steak. Still have the rice maybe a bake potato or sweet potato or couscous,
and broccoli or spinach.

Also 2 weeks ago I started taking arsenal-x, 1 pill at breakfast
and 1 pill one hour before I go to the gym at 5:00. I also take omega cuts 2 pills at breakfast and 2 pills one hour before I go to the gym at 5:00. I also take fish oil 2 a day morning and night and a multi vitamin One a day men’s health.

Here’s my Workout
15-20 minute cardio warm up
Weight training 4x/wk
Abs 3x/wk
Additional 15-20 minutes cardio-usually interval training
Example Exercises
Day 1
Cardio warm-up 15-20 minutes
Chest:
Flat Bench-
135lbs. x10 reps
155 for 10
205 for 10
225 for 10
*Max 1 rep 315
Incline Bench-
135lbs. x10 reps
155 for 10
175 for 10
205 for 10
max 225 for 4
Dumbbell Flat bench-
50lbs. x10 reps
60 for 10
70 for 10
80 for 10
Dumbbell Incline-
50lbs. x10 reps
60 for 10
65 for 10
70 for 10
Abs-300 reps, various exercises
Cardio 15-20 additional cardio interval workout
Day 2
Cardio warm-up
4 different Shoulder exercises/4 different Back exercises usually 10 reps each.
Abs
Cardio 15-20 minutes
Day 3
Cardio warm-up
7 leg exercises/1 Calf exercise 4 sets, 10 reps each
Cardio 15-20 minutes
Day 4
Cardio warm-up
3 various Bicep exercises/4 various Triceps exercises 4 sets, 10 reps each
Abs
Cardio 15-20 minutes

 

[slidingbull]

hows it look ?

 

[needtogetaas]

How many cals do you take in a day and where do they all come from. fitday.com will help. Please give the number.

 

[slidingbull]

i don't know the answer to that but that is my exact diet

 

[Nomak666]

The brown rice and white rice are different. brown rice digests slower leaving you a less chance of carbs being stored as fat. white carbs digest quickly and if your body doesnt use it right away, you bet it will turn to fat

 

[slidingbull]

that's it?

 

[Nomak666]

either do cardio after your weight training or do it first thing in the morning. or do both but doing before workout will make your weight training less intense.