eastierock, your dietary choices are a thing of beauty! (grin) But at 17% BF, I would imagine you’d like to drop about 15 pounds of BF, while preserving LBM.
I have a personal prejudice against dairy. Some people do well with it. Other people seem to have a sub-clinical allergic reaction to milk, result being slowed/inhibited weight loss. Try replacing dairy with another protein source for a month and see if you don’t make some progress.
You have 160 pounds of LBM. You should be getting between 200 and 240g of protein per day in your 6 meals.
My last recommendation is that you keep a food log and record your macronutrients and calories. Weigh, measure and count everything that goes into your mouth. I know how many carb grams I get in a day, along with how many fat and protein grams I get.
I’ve long been of the belief that I have an extremely stubborn metabolism. Maintenance calories is supposed to be roughly 15 x LBM. My “multiple” for maintenance for a very long time was about 12. I always felt deprived and just a little bit sorry for myself.
Anyway, even though I have a plan and weigh and measure, I re-ran my numbers, as far as what I eat. I find that I am losing scale weight and doing a darn good job of preserving LBM at a MULTIPLE OF 15!!! This is information I would not have if I didn’t weigh, measure, count and record.
Weighing, measuring and recording what you eat really allows you to dial in your diet. It’s not about making huge changes in your diet. If a week goes by where you lose no weight, reduce your calories by about 200 or 250 calories per day and see how your body responds.
As a general approach, I keep my protein and fat the same whether I lift weights or not. Carbs are significantly higher on the days I work out and extremely low on days I don’t work out.
If you have any questions, don’t hesitate to ask!
