Need help please

[Workcerciser]

Started dieting 10/2011 and working out 11/2011. Started at 292 and I'm currently 221. Haven't lost anything for 4 weeks. I do cardio 6x a week and weights 5x a week.
Monday-chest and 40 min cardio
Tuesday-arms and 40 min cardio
Wednesday-back and 40 min cardio
Thursday-shoulders and 40 min cardio
Friday-legs and 40 min cardio
Saturday-30-40 minutes cardio
Sunday-rest

Cardio consists of treadmill, bike, or elliptical,usually try to switch it up every few weeks. I also do abs mon wed fri.

Diet:
5am banana and 2 scoops whey protein
8am grapes pineapple and strawberries usually about 1-2 cups total
11am tuna fat free mayo mustard and sugar free jello
2pm 2 scoops whey
530 pm 2scoops whey PWO
630 chicken or pork brown rice vegetable
I drink between 1-2 gallons of water per day, usually closer to 2 gallons. No idea what my BF is, but I know it's high as I still have a good amount of fat. I'm 6'2" 30 years old. I'm a garbage man so I have a highly physical job, not sure how many calories I burn at work but I'm sure it has to be a lot. Looking for advice to get the last 20lbs off. Goal is 199 lbs then I'd like to pack on muscle. Any advice is appreciated.

 

[Smilee21]

Started dieting 10/2011 and working out 11/2011. Started at 292 and I'm currently 221. Haven't lost anything for 4 weeks. I do cardio 6x a week and weights 5x a week.
Monday-chest and 40 min cardio
Tuesday-arms and 40 min cardio
Wednesday-back and 40 min cardio
Thursday-shoulders and 40 min cardio
Friday-legs and 40 min cardio
Saturday-30-40 minutes cardio
Sunday-rest

Cardio consists of treadmill, bike, or elliptical,usually try to switch it up every few weeks. I also do abs mon wed fri.

Diet:
5am banana and 2 scoops whey protein
8am grapes pineapple and strawberries usually about 1-2 cups total
11am tuna fat free mayo mustard and sugar free jello
2pm 2 scoops whey
530 pm 2scoops whey PWO
630 chicken or pork brown rice vegetable
I drink between 1-2 gallons of water per day, usually closer to 2 gallons. No idea what my BF is, but I know it's high as I still have a good amount of fat. I'm 6'2" 30 years old. I'm a garbage man so I have a highly physical job, not sure how many calories I burn at work but I'm sure it has to be a lot. Looking for advice to get the last 20lbs off. Goal is 199 lbs then I'd like to pack on muscle. Any advice is appreciated.

You have lost 71 lbs since the end of Oct/Nov 2011?

Can you please tell us your total macros consumed daily?

How many calories/protein/carbs/fats a day are you intaking?

In the last 4 months have you eaten this exact way without any modifications to your diet?

 

[Workcerciser]

Diet was
5am banana 90 cal Kellogg's fiber one bar
8am grapes pineapple strawberries
11am tuna fat free mayo
2pm 100 cal Oreo snack pack
5:30 2 scoops whey PWO
6:30 chicken or pork salad fat free dressing veggie

Dropped the fiber bar for breakfast and 100 cal snack pack
And replaced them with 2 scoops of whey each. Yeah Ive lost
71 pounds in about 3.5 months. I switched to the whey 3x a day about 2 months ago
I plateaued then and figured I'd add a little more fat/cal/protein with the shakes.
I'll have to add up my daily intake and repost tomorrow.

 

[Smilee21]

Diet was
5am banana 90 cal Kellogg's fiber one bar
8am grapes pineapple strawberries
11am tuna fat free mayo
2pm 100 cal Oreo snack pack
5:30 2 scoops whey PWO
6:30 chicken or pork salad fat free dressing veggie

Dropped the fiber bar for breakfast and 100 cal snack pack
And replaced them with 2 scoops of whey each. Yeah Ive lost
71 pounds in about 3.5 months. I switched to the whey 3x a day about 2 months ago
I plateaued then and figured I'd add a little more fat/cal/protein with the shakes.
I'll have to add up my daily intake and repost tomorrow.

Yes, please look it over and post Tomorrow.

If You have it a plateau and haven't lost anymore weight in 4 weeks it could be bc you calorie intake might be too low for the amount of working out you are Doing.

It's 80% nutrition 20% training

 

[Workcerciser]

1800 calories
25 fat
147 carb
270 protein

 

[Smilee21]

You need to eat more whole foods IMO

How many grams of Whey protein are you consuming? 3 of your 5-6 Meals are Whey Protein shakes only? Why?

 

[Workcerciser]

500 am banana 105 cal/.5 fat/27 carb/1.5 protein
Whey 2 scoops 280 cal/5 fat/6 carb/ 54 protein

800 am grapes 1cup 104 cal/.2fat/27carb/1 protein
Pineapple 1/2cup 41cal/.1 fat/10 carb/.5 protein

11 am tuna 5oz 140 cal/2 fat/0 carb/ 32 protein
Sugar free jello 10 cal/0fat/0carb/0 protein

2 pm 2 scoops whey 28Ocal/5 fat/6 carb/ 54 protein

5:30pm whey 2 scoops PWO 280cal/5fat/6carb/54 protein

630 pm 8 oz boneless skinless chicken breast 200 cal/3fat/0carb/60 protein
1 cup brown rice 170 cal/1.5fat/36carb/4 protein
1/2 veggies 120 cal/0fat/24 carbs/8 protein

 

[Smilee21]

Diet:
5am banana and 2 scoops whey protein
(try oatmeal and egg whites instead of the whey protein here)

8am grapes pineapple and strawberries usually about 1-2 cups total
(need some protein and good fats)

11am tuna fat free mayo mustard and sugar free jello
(no whole wheat breads?? Replace fat free jello With Greek yogurt)

2pm 2 scoops whey
(eat lean proteins and veggies)

530 pm 2scoops whey PWO
(eat lean proteins and veggies)

630 chicken or pork brown rice vegetable
I drink between 1-2 gallons of water per day, usually closer to 2 gallons.

Please see my comments in ( ) up above...

 

[Workcerciser]

Honestly it was working so I didn't think much of it. With what I do for a living it was
Easier for me to just carry water and powder with me to mix up for meals,
but that's why I'm on here. I'm willing to do whatever I have to do to start
losing again. What would you suggest I replace the whey with? Should I only
do whey 1x a day PWO? Any other suggestions on what to add/remove/replace?

 

[Smilee21]

Honestly it was working so I didn't think much of it. With what I do for a living it was
Easier for me to just carry water and powder with me to mix up for meals,
but that's why I'm on here. I'm willing to do whatever I have to do to start
losing again. What would you suggest I replace the whey with? Should I only
do whey 1x a day PWO? Any other suggestions on what to add/remove/replace?

PWO would be really good
Prepare you meals ahead of time, portion it all out, enough for 4 out of the 6 meals. With your work schedule do you take normal breaks and lunches to where you have access to a microwave if needed.

Eat eggs and oatmeal in the morning
Snake on nuts (a handful is good fats and proteins)
Cooking enough chicken (4 oz at each meal) veggies you can do those stir fry fresh veggie packages (broccoli, cawliflower, carrots, sweet peas)
Eat some whole wheat and peanut butter and a banana
You need more good clean foods
Variety is good

 

[Z28mac]

if i were you i would switch up your routine. once your bodie get's to used to the same thing it compensates to what you are doing. just my 2 cents though

 

[Smilee21]

if i were you i would switch up your routine. once your bodie get's to used to the same thing it compensates to what you are doing. just my 2 cents though

Yes, I agree here. You should in all honesty be switching up both what you consume, when you consume it, and your exercises.

Our bodies adapt to the routines we do... so it would be best to switch up the types of cardio you do, the intensity levels, the Weight training exercises you are doing (at least every 4-6 weeks) IMO.

Ask ppl not only for advice Nutrition/Diet wise but list in detail the types of Exercises/weight training you are doing, the amount of sets/reps you do, how many times a week that body part gets worked.

Letting others review and give advice is very helpful and there are a lot of good ppl on this site that will give you their honest opinion.

 

[darkside06]

Damn! thats a hella lot of weight bro, nice job!