38 y/o 6' 220# work out regularily

Congrats on your progress so far..the last changes in your body always seem to be the toughest.

whole grain cerial with skim milk and a banana

Lunch: one slice of bread with mustard and 3oz. meat- cup of raw brocoli and banana

typical dinner: 3oz of grilled chicken, 2 veggies (cooked), a starch corn or potato

water with every meal-

Working on an exchange system type of thing- and from I can see it is balanced with every food group represented in some portion

I do cardio daily 30 on hill climb at 4 mph and M-W-F do some weight training

For food - I stay away from flour and sugar unless its a chest meal. These items trigger me to binging. I used to have a massive problem with sugar craving but the protein intake has made it disappear. I've added flax oil to my diet because the items I eat are so low in fat I wasn't getting enough. Plus flax is so beneficial to both men and women because of the Omega 3's. The last 2-3 meals of the day I cut out starchy carbs. I make sure to eat something before the gym and immediately after the workout (in the locker room no less). Of course I hit the gym at 5am so I have to pack nearly all my meals. I plan on the weekend what to eat. Cook up a huge batch of whatever and pack it the entire week. I will generally bbq grill chicken breasts, make tuna salad, or tomato/eggplant sauce, or stir fry, steam some broccoli etc. I eat slightly different foods each week to alleviate boredom. Spices are key...I love salt so try to keep it down. There are good cookbooks out there too. Taste of Club Crevalle is supposed to be really good. Dietwatch.com has been an enormous help because you can track all of your intake, log your food everyday etc. I also keep a daily food journal along with an exercise journal.

5am: 1 scoop protein pwdr w/water, 1 tsp flax

6:30am: (post workout)
3/4c Kashi Good Friends
1/2 scoop pro pwdr,
1/2 c skim milk

8:30am: 1 c oatmeal, 1 tsp flax
1 whole egg, 3 whites

11am: 1/2 c barley
2 c stir fried veggies (no oil - peppers, bean sprouts,
green beans, snow peas etc)
4 oz chicken
1 tsp flax

2pm: 1/4 c low sodium black beans
1 1/2 c romaine lettuce
1 can low sodium tuna w/3 tbs lf mayo (1 g fat per tbsp)
tons of chopped carrot, celery, green onion

4:30pm 1 scoop pro pwdr w/water, 1 tsp flax

6:30-7pm 5oz 4% fat ground beef w/ 1/2 oz swiss cheese
1-2 c steamed broccoli
2 c romaine lettuce, 1 tomato, 1/2 c zuchinni
2 tbs of lite ceasar dressing

The protein powder I use is Penta Pro vanilla or choc from www.proteinfactory.com Its inexpensive and the best stuff around I think. No carbs, they use good sweetners if wanted. I also make sure I get in good vitamins and minerals each day.

Hope this helps or at least gives you some ideas. I am serious that I think you aren't eating enough to support your training. Your metabolism may have slowed down from eating too little so its being really stubborn about the last few pounds.

I don't know that its fat alone but overall calories...if you are eating too little your body fights to hold on to every bit of fat you have and will turn to eating the muscle for fuel. Its a protective mechanism against famine.