I reach a Plateu in my fat loss diet, what should i do?

[fenix777]

Ok i have been working out almost all my life On and Off, the last three years i have been working my ass to lose the extra weight i gain (280lbs) and to date my weight is on the 230lbs. The thing is that most of the fat is on my middle section and i cant´t seem to lose any fat from that area, i work out very hard, i do weight training mon-wed-fri and cardio tue-thur-sun (i run 7 to 8 miles on sundays).

This are my stats.
-Male
-Age 33
-230lbs
-6.5
-30% body fat (mostly on my love handles)

My caloric intake is 2300-2500 a day and i eat moslty Chicken breast, Steak, veggies, tuna, whole wheat bread, oatmeal and every weekend i let myself eat a lot in a healthy way.

Supplements i take
-Protein (2 to 3 times a day)
-Glucosamine
-Multi vitamin
-ginko biloba

I do have the Habit (i don´t know if this is good or bad) of eating late at night, i just can´t sleep if i don´t have a nice fulfilling snack or some kind of solid food, and the thing is that most of the time is when i wake up after midnight when this happens.

Any good recomendation will be apreciated, i don´t like taking estimulants for fat loss since i am very sensitive to them and i get very nervous when i do, so that is out of the question.

 

[fenix777]

???

 

[Pure Drama]

Stay away from that late night snack, I would have recommended mor cardio but you seem to have that down, maybe try high intensity cardio if your not already doing that. Good luck.

 

[Judo Tom]

what is your lifting routine? are you making gains there?

here are some tips.
that late night snack needs to be healthy low or no carbs like bbq chicken or something
cut out breads/refined food
keep a very detailed diet log... take pics of EVERYTHING you eat.. dont cheat.. pics dont lie
dont go crazy on weekends.

 

[fenix777]

Thanks for the advice. The more i look for info about it, it seems the late night snak along with the ¨wheat bread¨, plus the eating out on weekends is the mayor factor for me not loosing that extra middle fat.

I will try to harness some more will power and i´ll keep you guys posted.

Again, thanks for the good advice.

 

[Lurker Man]

30% bf?? Really?? if you have that much fat your diet is out of control, you need to go very low carb high protein moderate healthy fats, forget about losing muscle just focus on bringing your bf below 20 then focus on building muscle and burning fat, whatever your goal is... SO, no carbs, green veggies is fine no sugar, starchy carb, nothing, nada.. Another thing i noticed is you only weight train 3 times a week, you must increase it to 4-5 times, reason?? muscle burns more calories at rest..
I just cant believe how you're so out of shape if you,ve been working out your whole life, no disrespect tho.. Keep it up

 

[shonpolic]

You should have to use die in a balance way.Proper use of green vegetables and also avoid the diet which having lot of calories.

 

[caligirl85]

I think keeping a food log is an excellent idea. Even using a site like fitday.com is great. I'm betting you are eating more then you think and those weekend "cheats" are going to be something to change, as well. Congrats on the 50 lbs down. As you continue to lose, you need to continue to track your diet better and tighten it up. Good luck!

 

[fenix777]

30% bf?? Really?? if you have that much fat your diet is out of control, you need to go very low carb high protein moderate healthy fats, forget about losing muscle just focus on bringing your bf below 20 then focus on building muscle and burning fat, whatever your goal is... SO, no carbs, green veggies is fine no sugar, starchy carb, nothing, nada.. Another thing i noticed is you only weight train 3 times a week, you must increase it to 4-5 times, reason?? muscle burns more calories at rest..
I just cant believe how you're so out of shape if you,ve been working out your whole life, no disrespect tho.. Keep it up

Non taken man, actually im with you on this one, i just measured my bmi index and im a 28 bf%, i know i need to drop more bodyfat and i understand that the key is my diet, because i do a lot of cardio and i can do one and half hour run plus yoga at the end but the diet. Thats why im asking for advice from you guys, like i said, i hit a wall there.

Thanks for the good advice lurker.

 

[fenix777]

Non taken man, actually im with you on this one, i just measured my bmi index and im a 28 bf%, i know i need to drop more bodyfat and i understand that the key is my diet, because i do a lot of cardio and i can do one and half hour run plus yoga at the end but the diet. Thats why im asking for advice from you guys, like i said, i hit a wall there.

Thanks for the good advice lurker.

Ok it seems i was mistaken about the reading for the BMI and the BF%. My BMI is 28 and my BF% is 16%. i did the reading with the Omron BMI machine.