Dummest gym goer help

[goal10%]

ok heres my story maybe bit long here goes started my cutting journey 2010 November weighing 211lbs body fat of 20
+ my caloric intake was 220 protein 130 grams carbohydrates and 60 grams of fat i managed to get to 187lbs by April 2011 at 16% body fat this where my current diet of 220grams of protein and 130 grams carbs and 60grams fats aswell as 45 min incline tredmill wasn't loosing any fat so i adjusted it and dropped it to 1800 calories couldn't remember exactly what it was high protein low carb maybe 60 grams of carbohydrates and fat was moderate high 80 plus managed do to do this all year through 2011 lowest ever got to 181lbs with caloric intake of 1900 calories even less as 1500 calories didn't look good at all im confused what to do never been problem going to the gym count hours till it arrives i always measure my food prepare it seems my metabolism has been shot or giving up i do admit my discipline has gone to shit I HOPE THIS MAKES ANY SENSE AT ALL JUST SEEMS THAT MY LACK PROGRESS HAS AFFECTED ME MENTALLY THINKING ABOUT BULKING BUT WOULDNT WANT BULK AS IM NOT COMFORTABLE WITH MY BODY FAT NOR MIRRIOR I CANNOT SEE THE PROBLEM MYSELF UNTIL SOMEONE CAN POINT IT OUT WHAT SHOULD I DO BREAK THROUGH THIS PLATEAU WHICH IS MADE OF STONE


HEIGHT 179CM
WEIGHT 185LBS
AGE 18

TRAINING EXP 2 YEARS

[--->>405<<---]

Goal welcome man.. I know how ya feel.. Delt with similar stuff and cuz of this forum im makn great progress and u can too..

1.wats ur current bf%? If u dont know find out! Dont guess..

2.post ur current diet including total calories and macros like this:

Meal1:type protein
Type carb
Type veg

Meal2:type pro
Type carb
Type veg

Meal3:type pro
Type carb
Tyle veg

Meal4: PWO(post wkout nutrition)

Meal5:type pro
Type veg

Meal6:type pro
Type veg

Be sure to include cals and macros

Also include eating times, workout time, cardio time and duration and frequency

[goal10%]

breakfast meal 1
4 egg whites
2 whole eggs

3 slices bread total calories breakfast 534 calories


meal 2
200 grams chicken breast weighed raw total calories 410
mix vegetables

meal 3 post workout 500 calories
75 grams oats
coffee
splenda
milk
1 protein sccope optimum nutrition

after workout
1 scoop optimum nutrition 120 calories

meal 5
200 grams chicken breast weighed RAW 410 calories
MIX VEGETABLES

MEAL 6
200 grams chicken breast 410 calories
MIX vegetables

[--->>405<<---]

^^this diet is 2384calories based on info provided...

Wat is ur bf%? in ur op u said "Bodyfat of 20" does that mean 20%bf?

How much cardio r u doing?

Wat r total macros for above diet?

If 20% bf then:
BMR = 2024
TDEE = 3137(if ur workn out 5days/week)

If i were u Id run:2200cals/day
320g protein
120g carbs
49g fat

[--->>405<<---]

breakfast meal 1
4 egg whites
2 whole eggs id have 1whole egg and 5whites

3 slices bread Drop bread add oatmeal total calories breakfast 534 calories


meal 2
200 grams chicken breast weighed raw total calories 410
mix vegetables add carb here its pro w/o meal

meal 3 post workout 500 calories
75 grams oats
coffee
splenda
milk drop milk
1 protein sccope optimum nutrition Have 2scoops protein

after workout dont understand the point of this ? Id replace with another meal of lean protein and veggie
1 scoop optimum nutrition 120 calories

meal 5
200 grams chicken breast weighed RAW 410 calories
MIX VEGETABLES

MEAL 6
200 grams chicken breast 410 calories
MIX vegetables

Id make the advised changes and repost diet..
Include total macros as well as how much cardio ur gonna do,when ur gonna do it and duration