What else should i be eating or not eating?

[russian1]

Meal 1 6 am:
two pieces of dark rye toast with some peanut butter and jelly on both *sometimes only one piece of toast with pbnj

meal 2: right after work out
11 oz muscle milk chocolate

Meal 3: lunch
two pieces of dark rye with two pieces of turkey and two pieces of provolone cheese and some mustard

meal 4: apple *sometimes cut into 4 pieces with peanut butter spread on it*

meal 5: usually a small side of spinach salad with chicken

meal 6: before bed
apple or mozarella cheese stick

since march of 2008, i have went from 225 to 171, but i cant seem to get past 170, i want to get to atleast 165.

[PoGo86]

I think you need to add more food. I see only two whole meals there, one sandwich and one smal salad with chicken. I don't think your body is keeping it's metabolism at full potential because you don't have enough evegy to keep it up. You should be having alot of protein, for your size at least 140g-170g, and having protein with every meal. Are you working out at all?

[russian1]

I think you need to add more food. I see only two whole meals there, one sandwich and one smal salad with chicken. I don't think your body is keeping it's metabolism at full potential because you don't have enough evegy to keep it up. You should be having alot of protein, for your size at least 140g-170g, and having protein with every meal. Are you working out at all?

yea i work out 4 days a week.

can bench 190 a normal 10 reps
45 lb dumb bell curls 8 reps
not sure what else you need to know in the work out department

bunch of sit ups *still cant seem to get a dam six pack*

[PoGo86]

Well, your BMR is 1900, so you should be eating at least that ammount each day, I don't know if you are because I don't have the nutritional values of the food your eating. But you may want to ty eating more if your not at 1900 a day now, and if you are over that ammount, then subtract about 200 calories a day from your diet, and try that for a few weeks while increasing your workout, and throw some cardio into your workout too. Adjust your diet and your workout every so often so you keep your metabolism guessing, to try and keep it elevated.

[loki2012]

You should scrap the toast, even if it is dark rye. Add Avocado to as much meals as possible. Healthy fat is the way to weight loss.

[russian1]

Well, your BMR is 1900, so you should be eating at least that ammount each day, I don't know if you are because I don't have the nutritional values of the food your eating. But you may want to ty eating more if your not at 1900 a day now, and if you are over that ammount, then subtract about 200 calories a day from your diet, and try that for a few weeks while increasing your workout, and throw some cardio into your workout too. Adjust your diet and your workout every so often so you keep your metabolism guessing, to try and keep it elevated.

just seems that when ie at more than that, i feel bloated and look heavier than i am

[russian1]

You should scrap the toast, even if it is dark rye. Add Avocado to as much meals as possible. Healthy fat is the way to weight loss.

i hate avocado with a passion

[PoGo86]

You should scrap the toast, even if it is dark rye. Add Avocado to as much meals as possible. Healthy fat is the way to weight loss.

Not true. And Avacado's aren't the guide to weight loss. There are types of healthy fats (yes avacado's are one type, but so is olive oil and natural peanut butter), and you need good fats in your diet for basic bodily functions, but they aren't the "way to weight loss". About 20% of your diet should be fats, depending on your goals and your body type, the other 80% should consist of protein and carbs, like whole wheats.

And yes, scrap the rye bread and get yourself some 100% whole wheat bagels or bread.

[PoGo86]

just seems that when ie at more than that, i feel bloated and look heavier than i am

You may feel like that now, but you will get down to your goal weight eventually. It might take a little longer than you planned but if you do it the right way now, you won't have to do it all over again in the future because you will keep the weight off. Just play around with the calories and your workout routine and you will find a good balance.

Drink plenty of water, and try to keep the sodium intake down. I recently cut out all the added salt I had in my diet to see how much retained water I had in me, and I could see a difference within days of cutting out saly, and I dropped about 4 lbs of retained water weight in about 36 hours. On the first day I went with no added salt, I drank about 1.5 gallons of water to try and flush my system. It worked, I was pissing about every 15 minutes, sometimes like 5-7 minutes after the last piss. But it definetley worked. But keep in mind, that is just water weight, however if your salt intake is high it can be effecting the scales readings.

[russian1]

what is wrong with dark rye?