I'm learning lots but need to simplify things and see some progress!

I tracking my food (before modifications) on Fitday on September 27th, 2007.

As of my start date I was 33 years old, 175 lbs and no idea what % bodyfat.

I had been going to the gym 3x per week since Jan. 2006 and had a friend actually make up a plan for me.

It was.....

Chest & Tri
Incline Dumbells 2 Sets 6-8 Reps
Flat Hammer Press 2 Sets 6-8 Reps
Flyes (Machine) 3 Sets 10-12 Reps
Skull Crushers 3 Sets 10-12 Reps
Rope Exten. (Pressdown) 3 Sets 10-12 Reps
Cardio 20 minutes

Back & Biceps
Hammer Low Row 2 Sets 6-8 Reps
Pulldown 2 Sets 8-10 Reps
Hyperextensions 3 Sets 10-12 Reps
Preacher Curls 3 Sets 8-10 Reps
Hammer Curl Dumbells 3 Sets 8-10 Reps
Cardio 20 minutes

Shoulders & Legs
Hammer Press 2 Sets 8-10 Reps
Side Laterals Machine 2 Sets 10-12 Reps
Rear Delts Machine 2 Sets 12-15 Reps
Shrugs (every other week)
Leg press or Hack squat 2 Sets 6-8 Reps
Lying Leg Curls 3 Sets 10-12 Reps
Standing Calves 3 Sets 10-12 Reps
Cardio 20 minutes

As I have low back pain, I dropped the hyperextensions.

I did read the stickies and got some numbers for my situation:
Carbs:Protein:Fat was 42%, 38%, 20% which I'm not hitting yet.

To loose a pound per week, I calculated that I should eat 2318 calories. 2 lbs came out to 1818. Going by the fitday numbers, I'm in the ballpark, but the spread is wrong. I need more protein, less carbs and less fat

I go to workout with a trainer tomorrow to make sure the plan I'm doing suits my goals and if I'm performing the exercises correctly.

I do see my weights slowly increasing, but after a month, the scale has only dropped from 175 lbs to 172 lbs. Maybe I added some lean muscle but it's doesn't look like it!

My diet still needs work. Here's what I've been eating (numbers to follow)...

Breakfast
4 egg whites
tea w/sweetener
Packet of Quaker instant oatmeal

Snack
EAS Whey Protein w/1 cup 1% milk
1 apple with 2 tbsp. natural peanut butter
Glass water

Lunch
1 can tuna
2 slices Weight Watcher whole wheat bread
1 Danone Yogurt

Snack
Kashi Go Lean Bar
Pear or orange
PC Protein shake (post workout on gym days)

Supper
Wife always makes it but we've agreed to rotate between 6-7 dishes

M - Stir fry w/ Brown rice (chicken, Veggies - carrots, cauliflower, mushrooms, onions, soya, calorie wise Catalina dressing)
T - Breaded Chicken Breasts w/Rice a roni OR Lipton Noodles (President's Choice chicken)
W - Fajitas w/ (Chicken Breast, Veggies - onion, peppers, mushrooms, Whole Wheat Flours, Salsa)
Th - Fish w/brown rice (Fish- Bluewater) or fresh Pickeral
F - Regular chicken breasts
Sat - 'cheat day'
Sun - Stir Fry or Pasta Primavera (make enough for leftovers on Monday)

Snack
1 Cup Kashi Go Lean Crunch
1 cup 1% milk

Lunch is over so I'll post more later, but I need to find a way to get my diet even more refined, strip out carbs and add protein. Variety at lunch would be nice too....I'm getting sick of tuna already!

Trouble is I'm never hungry at this point and still haven't hit the magic number for calories.

I'm not convinced that "cheat days" are for me. I'd like to do the John Stone and not cheat at all until goal #1 has been reached which is "lose the belly fat by christmas"

Mike

Ok, so I saw a personal trainer last week and he called my workout "beautiful" and said he had nothing to offer or change. He did actually say to do one rep at 60% of my max weight and then one set to failure at around 12 reps.

For the rest of the hour he has put it off until next Tuesday where he is going to do a body composition on me. That should be interesting.

I am bummed that I've only lost 3 pounds in a month and a bit.

What am I doing wrong? I think my protein is still too low and carbs too high.

I'll try to paste my meals in but they are in excel format so I'm not sure it will work....

OK, so that didn't work at all! I can email the excel sheet to people or if someone knows how to embed a spreadsheet into a post please let me know.

Thanks
Mike