diet check out and help

[jr1968]

Hey everybody I need some help here. I'm 47 years old, gym 5 time a week routine one muscle per day 6 exercise 8 to 12 rep. Diet is
330 am Shake protein low carb 1 gr but C 1 gr fish oil and banana
5 am cup of white eeg , 100 grs brocoli slide shedar chesse
8 am 100 gr brocoli 120 grs ground turkey 30 grs brown rice 2 tbps olive oil
11 am same as 8 am
1 pm 4 pills of beta alamine+ vital C fish oil workout
245 pm shake of proteine pwo+ vital C +fish oil
5 pm 120 grs beef chiken or any source of proteine with brocoli and 1/2 avocado
730 pm 3/4 cup cottage cheese 1/2 apple
forgot to mention that my workout is really intense 45 seg rest in all set
my big problem not losing weight at all.
My job is really sedentary ( taxi driver )
I did take eca stack but I changed aspiring for green tea. No even 1 lbs lose. So any suggestions it will be appreciated.
Current 103 kgs
Thanks

[tarmyg]

Calculate your TDEE here: TDEE Calculator

Calculate what amount of calories you got above there and break it down into macros. Post it back here and we will try to help.

[bobtail]

How fat are you? Just a guess is fine. How much do you think you want to lose?
Let's just make some assumptions: Say you need to lose 30 pounds (2 stones?). That's going to take you about 8-9 months. So settle in for the long haul.
Next, it's all about the calories. Macro composition is only important when your getting down to a really low BFP. Don't let anybody tell you different. Go to one of those calorie requirement calculators and find your calorie requirements. Forget about your workout because it's not burning enough calories to make any difference. Choose sedentary on the calculator. Subtract 500 from your calorie needs and that's where you need to be.
Do not go below this level! Just stick there for awhile. Now you should start losing weight. If you don't, then you need to calorie cycle. Not carb cycle. Calorie cycle. Create high days and low days. High days equal your basic calorie requirements and low days will be -500 calories. Do 2 high followed by 3 low. Repeat. There are many combinations you can try. Google zig zag calories and you'll find some good info.
From what you describe, it looks like you might not be eating enough calories. Plus, I would stay away from fat burners right now. You are artificially messing with your metabolism. A bit of cardio wouldn't hurt but probably won't help that much.
At your age, slow and steady is the way. PM me and I'll send you to my blog for older guys. Good luck and don't hesitate to ask for help!

[jr1968]

Thank you sir for your help. I really appreciate that. I new here so don't know how to pm. I'm going to do all you said. And let you know any progress thanks again.

[jr1968]

Ok I got my TDEE is 3185 so with that number I have to cut 500 to get 2685 cal that's what I need to take to lose weight.So if I do zig-zag calories I cut another 500 from 2685. Am I right?

[tice1212]

Calculate your TDEE here: TDEE Calculator

Calculate what amount of calories you got above there and break it down into macros. Post it back here and we will try to help.

Holy sh*t!!! I would have to eat 3966 calories to maintain my weight at 190lbs @ 10%bf.. That's insane. I'm at 2700 right to cut down to 7%bf. If i ate 3966 I feel like I would be a f*ck house not in a good way!