Getting frustrated, looking for suggestions

[gbrice75]

Hi all! I have been working out for just about a year now but have hit a major plateau and am becoming increasingly frustrated. I am hoping you all can shed some light and/or point me in the right direction, because I do not want to give up. A year ago I was 255lbs, very out of shape and unhappy. Today I am 195lbs, lost most of the bodyfat and managed to even gain some muscle, however there have been no changes at all over the past several months. A little about me:

34 years old
5'11, 195lbs
I am not sure what my BF% is as i've never had it measured - but a wild guess is somewhere between 15% - 20% - my goal is to get to 10% or lower.
My BMR is around 2000
My short term goal is to be around 210 at the aforementioned BF%. Below is a typical week of my schedule and diet, Monday - Friday:

5:45am - workout (weight training, 20-30 mins cardio)

7:30am - Post Workout Meal - 1/2 cup cottage cheese w/ pineapple, fat free yogurt, protein shake. About 400cals, 45g protein, 40g carbs

10:30am - 2nd Meal - protein shake and oatmeal. 450cals, 43g protein, 30g carbs

1:30pm - 3rd Meal - Protein and a Starch (usually chicken or lean beef/turkey, baked potato) - about 400cals, 36g protein, 30g carbs

4:30pm - 4th Meal - Protein Shake and an Apple - about 300cals, 32g protein, 20g carbs

7:30pm - 5th Meal - Protein and a Starch (usually chicken, fish, or lean beef/turkey, baked potato or whole grain rice) - about 400cals, 36g protein, 30g carbs

10:00pm - 6th/final Meal - Protein Shake and tbsp peanut butter - about 250 cal, 32g protein (not counting PB since it's incomplete), 20g carbs

Weekends are much more lenient and I definitely consume more cals, probably upwards of 3000/day

Unfortunately my days are 17 hours and I can only get about 6 hours of sleep - can't change that.

So, I know my calories are realtively low, especially for somebody looking to put on muscle. However, I still have a significant amount of fat around my mid-section and around my chest/nipples (not gyno) which is why i'm so hesitant to up the calories. At my current intake (2000 cals/day give or take), I am also not losing any fat. I don't want to reduce calories further in fear of losing the small amount of muscle I have managed to put on. And so here I am, stuck in this rut! Any suggestions? Thanks in advance!

[**TOP**]

In my opininon your carbs a too high and fats too low also the timing is off and why only 20-30 min cardio? And what do you mean you dont count P.B. because its incomplete???

[gbrice75]

In my opininon your carbs a too high and fats too low also the timing is off and why only 20-30 min cardio? And what do you mean you dont count P.B. because its incomplete???

You think my fats are too low? I was thinking my protein is definitely too low, but I hadn't thought about fats. I assume you mean EFA's as opposed to fats in general? Carbs being too high, if that's the case, could definitely be an issue in regards to lack of fat loss!

20-30 mins of cardio because that's all I can shoehorn in after my workout and before I have to leave to go to work for the day.

I meant I don't count the peanut butter as protein since it's an incomplete and/or non-quality source missing some of the essential amino acids. I could pair it with wheat bread to 'make' a complete protein, but I don't want to consume too many carbs right before bed, and wheat bread is relativey high in carbs.

[**TOP**]

you think my fats are too low? imo yes good fats. I run mine kinda high,so i can run carbs lower. i was thinking my protein is definitely too low, but i hadn't thought about fats. I assume you mean efa's as opposed to fats in general? yes good fats not cheescake fats lol carbs being too high, if that's the case, could definitely be an issue in regards to lack of fat loss!

20-30 mins of cardio because that's all i can shoehorn in after my workout and before i have to leave to go to work for the day. you think you could do more at another time of the day,or at night?i meant i don't count the peanut butter as protein since it's an incomplete and/or non-quality source missing some of the essential amino acids. i was under the impression that you were not counting CALS from protein sorry. I could pair it with wheat bread to 'make' a complete protein, but i don't want to consume too many carbs right before bed, and wheat bread is relativey high in carbs.

////////top

[gbrice75]

lol, definitely not cheesecake although that sounds great right about now! So you would suggest lowering carbs (by how much?), upping good fats and protein as well?

Cardio - I can't go back to the gym at night, and I do have a treadmill at home but it's broken. During the spring/summer I can definitely get some extra cardio in outside after work.

[**TOP**]

Watch these vids and it will give you a better understanding of your carb intake...TOP


http://forums.steroid.com/showthread.php?t=323516

[gbrice75]

Watch these vids and it will give you a better understanding of your carb intake...TOP


http://forums.steroid.com/showthread.php?t=323516

Top - Thank you so much, these are GREAT vids! What a wealth of information! Most of it is reaffirming things i've heard (and agree with) in the past, but some is new and I am definitely going to apply certain principles and see how things go.

I've only made it through 2 so far but will be checking out the rest tomorrow morning. Thanks again!

~George