Advice needed please.

Hi all,


After having lost a fair amount of weight over the last couple of years (was 24.5 stone, now 19 stone), I feel that I need a change to try and boost my weight loss.
I've been pretty static over the last few months and have decided to take a step back and look at how I can use nutrition as more of a factor in losing fat, hopefully with the help of you good people! :)

I'm aware of some techniques like carb cycling but would appreciate some advice from anyone who has had similar experiences in losing weight.


My weekly exercise is set out below.

As far as suggestions for diet, I'm completely open minded and would appreciate any comments/ideas.

I just know that I should be able to tailor my diet/nutrition to the exercise that I do.



Monday

Exercise:
Cycle 20 mins to work
1 hr Basketball
Cycle 30 mins home

Tuesday
Cycle 20 mins to work
40 mins Spin class
Cycle 30 mins home

Wednesday
Cycle 20 mins to work
1 hr Basketball
Cycle 30 mins home

Thursday
Cycle 20 mins to work
Cycle 30 mins home

Friday
Cycle 20 mins to work
1 hr Basketball
Cycle 30 mins home

Saturday
Cycle between 10 and 30 miles (40 mins - 2hrs)

Sunday
Rest

What is your current diet like?

My diet is roughly as follows...

Monday

Breakfast
Musli and Milk
Tea

Lunch
2 Bread rolls with cold meat

Dinner
2 cod fishcakes
Noodles
Veg (carrots, green beans, brocolli)

Snacks
2 bananas
Tea/coffee


Tuesday

Breakfast
2 slices wholemeal toast with banana and honey
Tea

Lunch
Tuna pasta

Dinner
Spicey turkey mince and rice
Veg (brocolli, sweetcorn)

Snacks
2 bananas
Tea/coffee

Wednesday

Breakfast
2 Wheetabix and Milk and honey
Tea

Lunch
Indian chicken soup

Dinner
Spaghetti Bolognese

Snacks
2 bananas
Tea/coffee

Thursday

Breakfast
2 Wheetabix and Milk and honey
Tea

Lunch
Chicken and rice

Dinner
Chicken breast with veg (brocolli, carrots)

Snacks
2 bananas
Tea/coffee

Friday

Breakfast
Porridge and milk
Tea

Lunch
Chicken and rice

Dinner
Chorizo and butter bean stew

Snacks
2 bananas
Tea/coffee


Saturday

Breakfast
Porridge and milk
Tea

Lunch
Baguette and chicken/turkey

Dinner
Pizza

Snacks
Tea/coffee

Sunday

Breakfast
Musli and milk
Tea

Lunch
Baked potato and tuna
Mixed salad

Dinner
Chilli and rice

Snacks
Tea/coffee


I tend to 'relax' over the weekend and drink too much beer, but that's a post for another forum.

hi.

How tall are you? your currently @ 19 stone and your list of exercise totals approx 7-8 hours a week. Your diet, as you list it, does not seem excessive (although food weights are not quoted of course), are you being honest here? how much is too much beer per week? something doesnt add up for me here.
 
As a side point i would be tempted to reduce the cardio and replace with some form of resistance training.
 
Your diet is also skewed heavily towards carbs,  i would readdress the balance, to include more protein and good fats, veg and fruits.

as above, you definitely need more protein in your diet and to me it looks like it lacking in calories somewhat. could be that your body is in starvation mode therefore not letting go of the bodyfat!

more lean body tissue(muscle) = more calories burnt at rest. so, get some form of weight training into your schedule, you are cycling everyday so why would you also be doing a spin class???? swap that for a weights session, and swap one of your basketball sessions to weights also(if you can)