Any input is welcome,
First off I'll say it was nice seeing Beverly at the classic. I got stocked up and sneaked a peek and Roger and Sandy. Never did find time to say hello however.
Anyway, ive been dieting for 7 weeks now. My diet has been pretty steady. In the last 2 weeks ive included cardio. I was loosing fine with out it. But now ive staled again. Last year this is where i had trouble loosing and gave up. So help me out so i dont loose determination again.
every day 1 gal water, 2 am and 2 pm EFA's
each meal 4 Ultra 40's, 5 mass aminos
meal 1- 2 whole eggs, 4 whites, 1 cup oatmeal
meal 2- 2 whole eggs, 4 white, grape fruit
meal 3- 8 oz lean meat, sweet potato
meal 4- 2 scoops UMP
meal 5- 8 0z lean meat, 2 cups green veg (add 1/2 sweet potato on legs/back day).

whats should i drop to start loosing again?
im thinking
meal 1- only 1/2 cup oatmeal, add 2 egg whites
meal 2- 2 scoops UMP and 2 tbs almond butter
meal 3- drop the sweet potato

everything else stay the same?

what do you weigh? What is your bodyfat? And what are the macros of that diet? If you dont know, you should. Type it into fitday.com and tell us how much protein, carbs, fats you are eating.

I lost my patience with that web site last night, i will try it again when i have the time. but im 27 yr old male, weight 193 yest, 6' 1''. BF was 11.3% last Thursday.

Im a HUGE believer in that if you want to get you diet right you MUST know your MACROS. Especially, if you stall out, that is happening for a reason.

Lean mass is 171.

Id put protein at 1.5 x lbm or 255 grams over 6 meals
Carbs would be around 250 over 6 meals, 2.35 x lbm minus 150 to lean out.
Fats would be 15% of the total calories from the above or around 55 grams total all day over your 6 meals.

Id add morning light intensity cardio before breakfast and light intensity cardio after training, start with 30 mins each.

Other will say 50/20/30, I stall out on that too, normally around 6-7%. I can get lean on that, but not shredded, I need more balance and carbs and cardio to lean out.

If one way does not work, its time to try something else. Insanity is doing the same thing over and over again and expecting a different result.

BTW, my rough calcs, becuase I dont know how much sweet potato or whether lean meat is chicken, fish or beef, are as follows:

276P/110C/50F on non legs days
276/140/50F on leg days.

So as you can see my advice for your lean mass is to eat 6 meals, drop protein a tad to 255 over 6 meals, up carbs to 250 and keep fats around where they are at 55 grams...may need to add some fish oil caps here and there. And add 30/30 light intensity cardio every day. In morning when glycogen is low and after training when glycogen is low.

Our instinct when dieting and we stall is always to subtract, sometimes macros are just off and we need to add calories from clean sources based on our lean mass.

Good Luck!

Jason, thanks for your reply and the time and thought you put into my post. Its a different view than ive always had. Much appreciated. I will see what i can do.

ohh and buy the way, your photos are amazing

thanks and your welcome....