Frustrated and need help losing weight

[waltb]

Hello everyone

I need help losing weight, i have cleaned up diet and started a regular exercise routine for the past month. The first week i lost 10lbs then 4 days later i gained it all back. I didnt do anything different no cheat meals and i killed myself in the gym. Can someone give me a little direction as this is where i fall off the wagon every time. i try to lose weight then i get frustrated when it doesnt happen then i am back to old habbits. i really want to drop the weight this time. below is daily meals, i eat every two hours. I am about 5 8" and weight 238.

Breakfast: Turkey Bacon or regular bacon and two scrammbled eggs and coffee no sugar
2nd meal: two hard boiled eggs
3rd meal: tuna salad or egg salad or lunch meat with a few almonds
4th meal: (after workout) Atkins Protein meal replacement bar
5th meal: (Dinner) some sort of protein (grilled chicken, fish etc) and salad
6th meal: More chicken or more of what was left over from dinner
7th meal: Atkins protein meal replacement bar

Workouts:
Monday: Full body weight workout
Tues: Cardio on the elliptical for 35mins on lunch break and basket ball game for 2 hours at night.
Wed: Cardio on the elliptical 35mins
Thurs: Full body weight workout
Friday Cardio on the elliptical 35mins
Sat: rest
Sunday : rest

Any help would be much appreciated.

[Boss Man]

I would add more carbs in as you could be undereating to some extent.

Carbs help the body obviously with energy and bloodsugar regulation, but also about 40% of your protein intake can be converted into Glycogen, the stored form of glucose, so that would help you with your energy and also don't be afraid of your healthy fats either like almond butter, nut butter, coconut oil, flaxseed, avocado, low fat cheese, etc etc.

Be careful with the fish because of the metal content. tuna is limited to 3x a week, so I'd definitely consider lower metal fish like tilapia and salmon and limit to around 100g a day.

As for the exercise, I'd take Wednesday's workout and do it on Saturday or Sunday, so you're not being sedentary for 2 straight days and you don't workout 5 days straight. I think this would work better in terms of rest.

[Rickinator]

And when I lost weight.. I looked at differences from month to month.. those are the ones that showed. I measured all body too and kept in a log to compare every week and every month.the waist went down when the weight didn't soo much. And don't get discouraged......You can do it!! I promise..If you keep trying and refuse to give up..think how hot your going to look!... worth it! if you can get rid of 2 days in a row off...hes right..I even did a light 15 to 20 min workout on days off to form a habit at first.. You got thiss!!! And don't forget a daily log of calories, weight,workout and feelings if you like..A very important step for many. you cant fail if its a daily devotion...