Desperate To Get off Weight Loss Plateau

[shredlegend88]

Hello all. I am having a problem continuing to lose weight. I have been working really hard to slim down for about 9 months now. I started at 313 Lbs and I am now at 267 Lbs.
While I am glad I have gotten this far, I have been stuck at this weight for nearly a month and a half now and I am not sure why. I am looking for any advice for those who have been in shoes to break this plateau.
Here is some basic info about me:
Height: 6'2
Weight: 267 Lbs
Body Type: Stocky
Shoe Size: 12
How many workouts per week: 4-5 times for anywhere from 45 mins to an hour long

Workout Style: I focus on 1-2 muscle groups per day and I usually have two circuits each of which consist of 3-4 exercises for 10-15 reps followed by some form of cardio (jump rope, elliptical, treadmill, etc) for a minute or so and I do the exercises followed by cardio I just mentioned usually 3-4 times and thats the definition of the circuit. Here is an example of leg day workout:

4 Min Treadmill walk/warmup to get the blood flowing followed by about 4 minutes of leg and back stretches

Circuit 1:
-90 degree barbell squat with one plate on each side for 10 reps
-Jump Rope for 1 minute
-Deep Body weight lunges for 1 Minute
-Repeat the above 4 times

Circuit 2:
-Leg Extensions with about 130 Lbs for 15 Reps
-Laydown Leg curls with about 100 Lbs for 15 Reps
-Weighted Calf Raises with about 100 Lbs for 12-15 reps
-Body Weight Calf Raises for 12-15 reps
-Repeat the above 4 times

4 Minute walk at 3.5 mph at 10% incline to warmdown

End of Workout ~55 minutes

This is the general outline for all of workouts. I do Legs on day 1, Chest/Back/Abs on day 2, shoulders on day 3, Bis/Tris on day 4, and Legs again on day 5 followed by a day of rest or two days of rest occassionally if I end on a weekend.
goal in workouts is to get sweat on and keep heartrate between 150 and 160 bpm hence the cardio stuck throughout circuits. I do alot of reps/sets, so I keep the weight pretty light.

nutrition outline which I followed literally everyday almost. Every once in awhile I will trade a lunch or dinner for a subway sandwich (~750-900 calories).

Cal Carb Sodium Protein Time Food
240 6 173.33 48 After Workout: around 6:15am Protein (2 scoops) Optimum Nutrition Whey Double Rich Chocolate
460 76 1 18 Before lunch: around 9:30am Kashi Go Lean Crunch (2 Cups w/ 1 Cup Almond Milk Vanilla Unsweetened)

316.5 0 132 60 LunchTime: Around 12:30pm Chicken (Deck of Cards = 6 oz)
25 6 290 0 LunchTime: Around 12:30pm Ketchup (2Tblspn)
78 15 30 9 LunchTime: Around 12:30pm Frozen Brocolli (1.5 Cup)
70 12 132 3.6 LunchTime: Around 12:30pm Slice Wheat Bread
80 22 0 1 LunchTime: Around 12:30pm Pineapple (1 Cup)
50 12 2 1 LunchTime: Around 12:30pm Strawberries (1 Cup ~8)

422 0 176 80 Dinner Time: Around 5:00pm Chicken (Deck of Cards = 8 oz)
25 6 290 0 Dinner Time: Around 5:00pm Ketchup (2Tblspn)
177 36 96 8 Dinner Time: Around 5:00pm Frozen Brocolli (1.5 Cup Cooked)
50 12 2 1 Dinner Time: Around 5:00pm Strawberries (1 Cup ~8)

1993.5 203 1324.333333 229.6 Total

I drink a gallon of water almost everyday as well.
The only deviation from this is I will occassional have a granola bar or pickles for a snack between lunch and dinner if I get a craving.
I cook almost everything I eat and I only season chicken. The ketchup is for flavor, clean eating can get pretty bland.

I have some ideas about why I am stuck, but I am not sure if they hold any merit, here are questions?

Am I eating too much, too little?
Should I restrict food intake into an 8 hour window (Intermittent fasting)?
Should I skip breakfast? (9:30 meal - see above) (I read conflicting information about this)
Is there something in diet that points to a slow down?
Are workouts not cardio intensive enough? Heavy enough?
Am I not pushing hard enough? (I don't kill myself at the gym, but I feel like I get a good workout in usually)

Here is usual workday:
4:20am - Wakeup and put shoes on (As I sleep in workout clothes because I am a slow zombie in the morning)
4:25am - Take preworkout and eat a banana (I don't eat a banana every workout but I do take pre everytime - Cellucor 4 Fruit Punch)
4:30am - Drive to gym
5:00am - Wrap shins with ace bandages and begin workout (I get shin splints easy, this helps avoid them)
5:55am - Take shower and drink 2 scoops of protein
6:15am - Drive to work
6:45am - Brush teeth and gel hair at work bathroom and begin working
9:30am - Eat Kashi cereal as noted above
12:00pm - Eat lunch as noted above (I usually half 1/2 gallon of water down by now)
3:45pm - Leave work and go home
4:45pm - Prepare dinner if not already done and eat as noted above (I try to prepare meals two days in advance)
8:30pm - Go to bed once workout bag is prepared, preworkout set out, and workout clothes put on

I have tried to included everything I can think of so you get a full picture of situation.
Any and all constructive, well thought out, and well supported statements are welcome.

Thank you very much.

P.S. job is sedentary (desk job) as a programmer for an aerospace company in Arlington, TX
Also, I take vitamin D, Fish Oil, Optimen Multivitamin, and Torrid ECA Stacker (every other day) 5 times a week

[Boss Man]

Hi Shred, good to talk to you.

Firstly I can tell you this isn't impacting on your weight loss attempts.

Brush teeth and gel hair at work bathroom

Although adding weight to your hair is a little counterproductive

All joking aside, I couldn't ascertain what all the numbers were next to your meal options as I didn't know which ones referred to protein, carbs, fat, salt, sugar, calories of meal components, but I can tell you that around 1900 calories a day is too low anyway, so your body may think it's being starved a bit relative to activity levels and could therefore be shuttign down on the fat loss, hence the plateau.

Men need 2,000 calories a day when sedentary, so for exercise at least another 200-300 a day would be useful.

As for the workouts, if you're doing a 5 day split, then you only need to focus on one body part with the exception of the biceps / triceps day and I'd stick to the 10 reps instead of 15 and go a little heavier if your current weight feels a bit light on 10 reps, as hitting a heavier 10 will be more anabolic in the long run.

The supplements are okay in the main, but I don't think you need the ECA and not to mention that C4 stuff, as that's got caffeine and a synthetic fat burner in, so you're consuming at least 2 doses of caffeine a day, coupled with two different synthetic fat burners, so that's probably not good for your heart and in relation to the fat burners, your thyroid, because the body should be naturally encouraged to progress in it's ability to burn calories, not forced to work at a level it isn't currently able to manage. That's like giving an 18 year old supermarket worker a regional managers job after 1 week, telling them to just get on with it and then expecting nothing wrong to happen.

For the splits, if you're doing 5 days then this kind of thing might work.

Day 1 Legs, (9-12 sets)

Day 2. Chest, (9-12 sets)

Day 3. Back, (9 -12 sets)

Day 4. Day off

Day 5. Bi's and Tri's, (8 sets)

Day 6. Shoulders, (8 sets)

Day 7. Day off

Also definitely don't skip breakfast.

Anything you need to ask don't hesitate.