Critique My Diet

[synthetic54]

Hi all, I have some problems regarding a cutting diet. I seem to have hit a plateau and do not know how to get past it.

A little history first:

I use to be 250lb at 5'10. I changed my eating habits and improved my activity level. About 6 monthes later, I now weigh 170lb. Body fat drop from 35% to 16%. I used a mixture of the GI diet and Abs diet which essentially is a bodybuilding diet minus the cycling.

My diet consists of 6 meals.

Breakfast:
1/2 Cup of Oatmeal Mix (Oatmeal, Oat Bran, Wheat Germ, Wheat Bran)
1/2 scoop of ON whey protein
1/2 Banana
1/2 Tablespoon of Flaxseed Meal

Post Workout Meal:
1 Cup of Soymilk
1 cup of Oatmeal mix (Oatmeal, Oat Bran, Wheat Germ, Wheat Bran)
1/2 cup of Frozen Blueberry
1/2 Banana
1 Tablespoon of flaxseed meal
Baby Spinach

Lunch:
1 Slice of Ezekiel Sprouted Low Sodium Bread
1 Can of Tuna or 16oz of Chicken Breast
1 Tomato
Soybean, Spinach, Broccoli Mix
1/2 cup of Beans (Either Garbanzo, Kidney or Black)
1 Apple

Evening Snack:
1/2 Cup of Oatmeal Mix (Oatmeal, Oat Bran, Wheat Germ, Wheat Bran)
1/2 scoop of ON whey protein
1/2 Banana
1/2 Tablespoon of Flaxseed Meal

Dinner:
16oz of chicken breast
About 2lbs of vegetable (Broccoli, Carrots, Green Beans, Zucchini)
1/2 whole wheat pita
1 Orange

Night Snack
1 Cup of Low-Fat Cottage Cheese
1 Apple

I did a preliminary calorie count, which was around 2200 calories. I used some basic online calculators/formulas to estimate I need around 2800-3000 calories to maintain my weight. I don't cheat on my diet however I may add some extra fruit here and there and substitute some snacks with a protein bar or some Kashi GoLean Cereal.

As for my workout:
M/W/F - 45min Cardio
T/Th/Sat - 1h 15m Weight Lifting
Sun - Rest

Any suggestions? Looking to cut down to a nice body fat %, <10%.

- Synthetic54

1) I do realize the controversy around Soy.
2) I am looking at some supplements. Recommendations are welcomed.
3) I realize the debate versus fruit on cutting diet, any suggestions are welcomed.

[biochemlab]

move post-workout meal about 30min later and take whey and simple carbs for pw meal. Add some peanutbutter or other healthy fats to last meal. Maybe adding some kcals to increase metabolism will work. try l-carnitine.

[synthetic54]

I added some sweet potatos for post workout meal. Also added some Flaxseed oil & Fish Oil.

- Synthetic54

[teenjohn]

I would say spread your protein out more over the day and maybe get more of it, I don't think that 16 Oz's of chicken breast is necessary at tour dinner meal thats like 100 g's of protein and 2lbs of vegetables? spread that out over the day too so your body can utilize it better

[nithos]

- Move all non-fiberous carb sources to around your workouts. (You have 75% of them there already.)
- Split those 2 pounds of veggies across your last 4 meals.
- Get a mixture of EFA sources with various Omega profiles, rather than just the Flax Meal.

Otherwise, looks like you put in your research.

[synthetic54]

I forget to edit some parts:

Breakfast:
3/4 cup of Kashi GoLean Crunch Cereal
1 Scoop ON whey protein
4 egg whites/1 egg yolk

Post workout:
1/2 sweet potato
2 scoops ON whey

Dinner: (Addition)
Bok Choy
Collard Greens
Mustard Greens
Kale

Midnight Snack:
1 Cup Cottage Cheese
1 Tbsp of Flax Oil or Fish Oil

On M-F, for meat I choose
1 fillet of Mahi-Mahi or Salmon
7 oz of Chicken Breast

Sat-Sun, for meat I choose
6 oz. London Broil Top Round Roast

- Synthetic54