Need help

[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.

 

[07Lane40]

too much whey and not enough whole foods IMO.

also you don't state how many cals or even portion sizes. how do you know if you're under/meeting/exceeding your caloric needs each day? - this alone will help you lose weight.

cals in < cals out = weight loss.

have you adjusted your diet recently?

 

[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.

1800 calories
25 fat
147 carb
270 protein

 

[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

 

[jackalan996]

Dear Workcerciser,
i totally agree with you. i done job very well and in a meaning full manner.
Thanks for sharing this informative post....

San Diego Fitness Center