Hi everyone,

I'm relatively new here and I guess this is a good time for an introduction. I'm 30 years old, 6' tall and 230 lbs. I started working out last November at 250lbs and with some ups and downs, I've made it to where I am. The problem is that I feel stuck at this weight. I know I could get more strict on my diet on weekends, I tend to cheat a lot then, so I'm sure that is the majority of my problem. But I would really appreciate some constructive feedback on my program. I've just started Max-OT and after 3 weeks, I'm very impressed with the strength gains I've made. It's the fat loss that I could use some more of. :)

I know that I've lost fat and I know I've gained muscle. Everything fits more loosely now, but I know that I've stalled a bit. What would you change?

So here is my typical program:

Mon: Back, Biceps, Forearms, Abs
25 min. HIIT (5 min warmup at 6.5 mph, 15 - 1 min. intervals between 6 and 8.5 mph, 5 min. cooldown; approx. 2.75 miles and 400 calories)
Tue: 6.5 mile run (1150 calories)
Wed: Chest, Shoulders, Lats, and Triceps
25 min. HIIT
Thu: 6.5 mile run
Fri: OFF
Sat: Quads, Hams, Calves, Abs
Sun: OFF (Maybe Hike or bike for fun)

My typical diet (as long as I don't cheat ;) ) is:

7:30a: Whey and Milk
8:30a: Whole Wheat Bread and Natty PB

T/Th I do my long run here (11:30 Whey and Gatorade after run)

12:00p: Sandwich on Whole Wheat
2:00p: 1 cup of Cottage Cheese

M/W I lift at 3:00p (4:30 Whey and Gatorade PWO)

5:30p: Lean Meat, Vegetable, Whole Grain Roll

I go to Law School P/T so I don't get home til about 10:00 and I'm starving and I need some snack until I can wind down and sleep
10:00 Kashi Crunch w/ milk or Cottage cheese (the cereal seems to be more satisfying, though.)
12:30 Bedtime

Typical day = approx. 2200 calories 40P/35C/25F

Anyone.... Bueller..... Bueller.....?

Congrats so far but a couple things come to mind. All that Gatorade is pretty much just sugar water. Yes it's got electrolytes and minerals and tastes good but the bottom line is that it's got a lot of sugar, one of the arch-nemeses of weight loss. You will be fine without the "electrolyte replenishment" and better off without the sugar. Lots of folks say that mixing carbs and fat (pb and breaD) is very bad, promotes fat storage. I don't know for sure but its food for thought. Also that bedtime snack is no good. Actually the cottage cheese is perfect so it is somewhat good. But you don;t want to be loading up on carbs right before bed. John phases out his carbs by 5 o clock, I will still eat vegetables with my meal at like 7:30-8, but most everyone here would not go eating Kashi or milk at that hour. The cottage cheese is very good because it's slow-digesting casein protein will provide your body with protein through the night while it repairs muscle. I won't rub this one in but - don't cheat. Those are my best suggestions, hope it helps. Good luck!

Thanks for the reply. I know about cheating. :) I've been clean for 2 weeks now so lets see if I can get the cheating out of my system by the end of the month, then it will be a non-issue.
I've heard that late night carbs are bad, and I guess I always suspected that I shouldn't have that late-night cereal, but this is the first I've heard about Gatorade being bad after a workout.
I'll definitely take your advice on the cereal, and the bread and PB. Maybe I'll try oats and some protein source for breakfast.
As far as the Gatorade, though, I think that after my 6 1/2 mile run, I actually may be needing the electrolytes, but after a workout, what is recommended? I'd heard about Gatorade powder and Whey as a good PWO Shake, any thoughts? Maybe I'll have to find a replacement.

Thanks for the comments ;)