I'm still on a cut (have been since August '06) and have made good progress, dropping from 252lbs. to 178lbs. I incorporate cardio (typically fasted LISS) 6 days per week and follow a weight training routine (big boy basics...4 days per week).

I've reach a plateau for about the past 3 weeks and have been unable to see any reductions in BF% or raw weight. I appreciate any suggestions on how I could refine my diet.

My daily meals are as follows:

Breakfast (post cardio):

1/2 cup (dry) steal cut oats
1 tblsp. Brown Sugar Splenda
8 egg whites

--or--

1 slice whole wheat toast
1 Tblsp. of natural PB
8 egg whites

Meal 2:
2 scoops ON Whey w/ 10oz. H20
1 medium Banana

Meal 3:
6oz. Starkist Tuna Filets (lemon pepper)
2 slices of whole wheat toast

Meal 4 (pre workout):
1 large chicken breast skinless/boneless (~8oz.)
***chicken is sometimes replaced w/ salmon or top sirloion***
3 oz. Baby Spinach
3/4 cup. Long grain brown rice
2-3 tblsp. dressing (yes, the bad kind :nono: )

Meal 5 (post workout):
2 scoops ON Whey w/ 10oz. H20
1 Tblsp. Natural PB
6oz. Fat-Free yogurt.

Also, I drink 1.5-2 gallons of water throughout the day.

Good food choices! :)

Do you have the macros and calories for this meal plan?

You seem to be taking in a lot of carbs. In fact, you're eating carbs with every meal. At what time do you usually have your workouts? If I were in your situation, I would try to focus most of my carbs before and after the workout.

Where's the veggies?

Without actual amounts, it's impossible to say for sure, but I think you're undereating.

Also, you should have another meal after meal 5, consisting of complex carbs, proteins and if you want, healthy fats.

I'd also stick to chicken for pre-workout. If you want beef or salmon, have it in an earlier meal or in a meal 6.

Lastly, perhaps lose the carbs in meals 2 and 3.

Thanks everyone. I'll go back and edit the post later to reflect the macro nutrient breakdown of each meal.