Trying to reach goal weight.

[Zero2010]

I've been trying to reach goal weight of 150 lbs. I use to weigh 214lbs and since I started exercising I have gone down to 160lbs. Currently I'm at a stand still and i can't lose anymore weight. I there anything different I should do.

[cassiegose]

What are you currently doing for diet and exercise? Its hard to tell you what you should do differently when we don't know what you're currently doing.

[Zero2010]

I lift weights and I also do running. I eat oatmeal and one banana, a turkey sandwich with tomatoes, onion, and hot pepper no mayo on wheat bread, plain nonfat yogurt with fruits, and a salad.

[Boss Man]

How does that food pan out in a day?

what sort of times are you eating? It's just so we can then see exactly how that food translates into a meal structure .

[Zero2010]

9am- 3 Egg whites w/ 1 Slice of Wheat Toast and Milk
11am- Oatmeal with 1 Banana
2pm-Turkey Sandwich w/ Tomato, Onion, Serrano Pepper no mayo
5pm- Nonfat Yogurt w/ Fruit
8pm= Salad w/ Chicken

I Exercise for about an Hour
Working on Upper Body one day and the next day work on Lower Body throughout the week, with
30 minutes of cardio on the elliptical machine.

[Boss Man]

9am- 3 Egg whites w/ 1 Slice of Wheat Toast and Milk

(Not too bad, but you need something else in there, like Some Chicken, Ham, Turkey, could go a different route with some Nuts, possibly two slices of Wheat bread as well as examples, because you're low on calories there.)

11am- Oatmeal with 1 Banana

(You need more protein there, so consider some of the aforementioned options.)

2pm-Turkey Sandwich w/ Tomato, Onion, Serrano Pepper no mayo

(That's fine.)

5pm- Nonfat Yogurt w/ Fruit

(This might hinder the Fruit a little digestion wise and is abit lo Protein and low Carb as well, unless your Carbs come from a large Banana, or maybe a goodly amount of Yam or several Plums. If you keep Fruit, eat it first to aid digestion, then about 10-15 minutes later, eat the rest of your meal. I'd incorporate something else in there like a protein source.)

8pm= Salad w/ Chicken

(Fine)

Don't do upper and lower more than 2x each per week and don't do thme 4 days straight, have a day off after two back to back sessions, to improve recovery. Elliptical is fine after upper body days, but after lower body days, it maye be a little more sapping on the lower body, increasing recovery time. Something like Exercise bike, won't require potentially as much Leg use and also will keep most if not all your upper body weight off the Legs.

[Zero2010]

Thank for your guys help, there also one more thing I have a job that is overnight does that also affect me in any way?

[Boss Man]

It shouldn't. You'll be sleeping during the day, so your body will have a similar biorythmn to the kind a day worker would have. It should have adapted to what it thinks is a normal 24 hour period of wake and rest.

The only major difference, is the amount of light exposure you'd get in a 24 hour period, as part of the time it's dark and part of that time when it's light, your eyes would obviously be shut.

The only other possibility is the reduction of Vitamin D creation potential, as D is created via Cholestrerol, which is produced in the Liver and also requires 15 minutes+ of sunlight to be created.

Though a proper diet and maybe some Calcitriol, (Synthetic D and probably not needed), will be sufficient to meet adequate D needs.