Help with Detailed Nutrition plan

[snorky44]

Hello there,
I'm a 40 yr old that's had no problems losing weight in the past and recently I'm struggling to take off some of the small spare tire I have.

I'm 5'8" and for the last 2 months I'm stuck right at 172-3

I've read a ton of great stuff here on this forum and really have changed diet and the way I workout to get some good results muscle wise but that darn tire still haunts me.

I've increased calories to 2500. Sometimes 2600 sometimes 2400 but definitely over the 1600 I was having 2 months ago. Big thanks to Kris at Shape fit and the calorie counters there also. They said I needed to be at 2500-2600 for what I'm doing working out.

I increased Omega 3's for sure with some Walnuts just 1/4 cup at a time. And I had already been taking a Omega 3 healthy Fat supplement by Herbalife which includes Krill and cold water fish fats and oil.

I stopped all starches after 6pm and the only sugars I get occasionally is some raisons or fruit after 6pm.

I've cheated 2 small times in 1 month (cookies and Ice Cream) I keep a journal daily of what I'm eating so 2 days out of a month seems small but you guys be the judge

I have 5-6 meals a day never over 800 calories in one shot.

Typical day consists of:
8am - Oatmeal, Yogurt, 2 scrambled eggs Calories 450
9am - Run, Bike, or Sprint 35-45 minutes intensely keeping heartbeat around 80%
11am - An Herbalife Protein Shake 310 calories
1:30 pm - 1 cup of fruit usually berries, Sliced Chicken or Turkey, String Cheese Calories 375
3:30 - Cottage Cheese, Nuts, Fruit, Yogurt Calories 495
6pm - Broiled or grilled Fish or Chicken, Boiled Veggie, Salad with Balsamic dressing, Wild Rice, Fruit calories 790
8pm - Nuts or Beef Jerky Calories 180
8:30 - Weight lifting or Aerobics

10 cups or more of water a day. No other soft drink, Liquor or coffee.

Now that just happened to add up to 2600 on the dot but it's usually a fluctuation of 2400-2600 like I said.
I cut back to 2400ish if I only do 1 cardio session that day and lift weights.

I know I've turned fat into muscle but I cannot get rid of this little tire.

I'm wondering if maybe I get too much Fat in the nuts and meats and too much sugars between the fruits and yogurt?

I dunno but I've read a bunch on nutrition here and tried different exercises so I'm looking for any help at all.
I do feel full at times and maybe that's an indication of eating too much no? I don't care about a 6 pack but a flat stomach woul be good and when that happens then I know the body fat percentage will be down for sure.

As far as workouts go:
I do 1-2 cardio sessions 35-50 minutes that contain, Running, Sprinting, Biking or Aerobics.
Every other day I'm lifting just upper body since legs are getting a ton of exercise from the cardio routines.

Any suggestions and I'd sure appreciate it.
Thanks

[Boss Man]

Hi there. If you are still around to read this, many apologies for your question not being responded to sooner, as is the case with boards like this, occasionally a question or query can slip through the net, and we certainly don't want you to think we don't care, as we value all members who want to maintain the Shapefit atmosphere, we work hard to build and maintain, so apologies again, and may I reassure you you were not deliberately ignored.

8am - Oatmeal, Yogurt, 2 scrambled eggs Calories 450 (I'd have one Yolk here, don't have two whole Eggs, you don't want potentially 10g of LDL Cholesterol, as that's 90 calories of bad Cholesterol.)

9am - Run, Bike, or Sprint 35-45 minutes intensely keeping heartbeat around 80%

11am - An Herbalife Protein Shake 310 calories

1:30 pm - 1 cup of fruit usually berries, Sliced Chicken or Turkey, String Cheese Calories 375 (give the Fruit 10-15 minutes to start digesting, then eat the rest of the food, so that way the other food doesn't interfere with Fruit digestion.)

3:30 - Cottage Cheese, Nuts, Fruit, Yogurt Calories 495 (I'd change your protein source here. Firstly could be eaten as Fat Free, but owing to it having 8 calories per gram not 4, like regular Protein sources, you don't want to still be digesting half that , 2.5 hours later when you have that dinner, or you'll be trying to process over 1,000 calories potentially, and some could convert to Fat.)

6pm - Broiled or grilled Fish or Chicken, Boiled Veggie, Salad with Balsamic dressing, Wild Rice, Fruit calories 790 (Fruit here, could be converting the Fructose to Fat in the Liver. I'd drop Fruit)

8pm - Nuts or Beef Jerky Calories 180 (Go for Nuts. I believe Beef Jerky is quite Salty)

8:30 - Weight lifting or Aerobics

You'll have lost a few calories earlier in the day, doing what I suggested, so I'd have a scoop Protein powder here. Particularly if yours has something like Maltodextrin in it, as the Malto will increase lowered Bloodsugar, and help replenish Muscle Glycogen. I don't think you'd need more than 1/2, could have 1, but just a half for adequate recovery would be okay.)

10 cups or more of water a day. No other soft drink, Liquor or coffee.

[snorky44]

Hi Boss man thanks for your reply. I'm glad it was you that did reply as I see you are a major contributor to this site. I did cut down to 169

I did read somewhere else on this board that eliminating fruit in the evening would help and just doing that has worked in getting some more pounds off. Now I'll add your other suggestions and hit the tip top shape a 40 year old should be in

Thanks again!

[SarahPT]

Hi there,

one problem may be (or have been as the case may be) increasing calories too fast. It looks like you increased by about 1000 in 2 months. Calories should typically be increased much slower than that. Also, those online calorie counters only give you a very vague estimate. They can be way off because they have no way to take in to account many many personal factors that can effect how many calories a day you should take in.

Hope that helps.

Sarah