Define 1 serving oatmeal, in grams preferably. What type?
What type of yogurt? What fat content? What carb content (hell list the label if you want)?
There can be many variations here, although I suspect you are already onto the better sources.
The 3 meal a day plan needs to be knocked up to at least 5. Caloric intake in the 2500-3000kcal range will result in fat loss if you workout without muscle loss. The data you provided is either limited for making suggestions or if relatively accurate, you need some major changes to keep success going.
Knowing your username does not help without a password, but I don’t think posting that is a good idea. If you want a good answer we need data! Right now it appears you are on a starvation diet.
There is a lack of vegetables and fruit as well as no indication of healthy fat (other than the fish oil mentioned in the first post).
here is an example of what we mean by posting your diet:
09:30
7.5g BCAA, 600mg resveratrol, 135g navel orange
10:00
65g steel-cut oats, 0.6 servings Metabolic Drive Complete, 15g flax, 10g cocoa, 0.5 Tbsp Splenda, 2 fish, 1 CLA, 1 borage
11:00
1 cup white tea, 2.5g creatine, 2.4g beta alanine
13:25
4 large free-run eggs, 130g parsnips, 40g cherry tomates, 50g spinach, 20g mixed bell peppers, 10g red onion, 15mL EVOO, pepper, cayanne, basil, 2 fish, 1 CLA, 1 borage
14:20
1 grande starbucks Ubora, 1 small vanilla scone (20g sugar/wheat)
16:55
1 tin skipjack tuna, 50g brown rice, 15mL EVOO, 200g pe-tsai, 50g mixed bell peppers, 30g red onion, 100g cucumber 5g garlic, pepper, cumin, sage, basil, cayanne, paprika, 2 fish, 1 CLA, 1 borage
19:50
1 cup green tea, 2.5g creatine, 2.4g beta alanine
20:20
180g lean ground beef, 50g quinoa, 130g parsnips, 40g cherry tomates, 50g spinach, 20g mixed bell peppers, 10g red onion, 15mL EVOO, pepper, cayanne, basil, 3 fish, 1 CLA, 1 borage
21:40
3 ZMA
22:00
1 cup green tea, 2.5g creatine, 2.4g beta alanine
22:50
200g yogurt (3.9%), 0.50 servings Metabolic Drive Complete, 1 scoop Superfood, 115g apple, 3 fish, 1 CLA, 1 borage
fish=1000mg 30% fish oil
CLA=740mg of two active isomers
borage=240mg per cap GLA
EVOO=extra virgin olive oil