weight loss stalled. plz help wit diet n excercise analysis

[ozcroboy]

hi all

ive been doin weight now for 3 yrs all natural and has struggled to get big and lean at the same time. i just came off a 4 mth forced lay off with groin surgery and have been back training for 3 months now. 1 started at 33 yr old male 6ft 2" 200lb with a bit of body fat but now am 187lb. lost the 13lb in 8-9 weeks with diet, heaps of cardio n weight. problem is im almost there for a 6 pac and ive stalled and been at 187 for a few weeks now. want to get to about 180-182lb and be pretty ripped. this is my below diet and work out routine. let me here your thoughts

breaky

2 x toasted ham low fat cheese tomato low fat mayo sandwiches. 1 scoop protein with no fat milk

lunch

4 x turkey low fat boiled sausages (50 cal ea) and half a tin or canned corn or peas

dinner

150-200 grams of steak or chicken breast with a can of some sort of vegetable

snacks

a few pieces of fruit

shakes

2 scoops of whey protein with water after each training session so ends up 5 scoops a day inc the breaky shake


training

cardio

4 x 20min treadmill runs at 8.7mph (400 cal burn a sesh)
1 x 3.5 mile road run at about 8 min miles (approx 600 cal burn)
4 x 40 min gym sessions 4 day split


i just find if i have the 6 meals a day like a lot of the books say to i cant keep the body fat down so i have smaller meals and smash the protein. seems to be the only way for me to retain size n loss fat.

 

[rikishi]

when you hit a plateau either up the cardio or cut some carbs. maybe a diet change would be good too, such as a switch to a CKD diet. but be VERY careful to not go into too deep of a calorie deficit. you want to stay between 500-800 calories of your BMR. going into too much of a deficit you risk the body retaining fat. approx how many calories a day are you eating?

 

[ozcroboy]

by the diet above id say 1600-2000 a day