I'm around 175lbs, looking to lean out to around 160lbs. At the moment, my training routine is 4 on/1 off like so:
Day 1: Full body A (4x8 squats, bench, BOR, 3x12 isos)
Day 2: Heavy bag work (2 mins ON:1 min OFF) 30-40 mins.
Day 3: Full body B (4x8 SLDL, chins, OHP, 3x12 isos)
Day 4: Repeat day 2.
Day 5: OFF
I'm just stuck at 175 lbs though, each week I'm disciplined in the gym and in the kitchen but I just can't seem to shift any of the weight.
As for the dietary side of things, I'm taking in 2200 calories a day, entailing around 200g protein from sources like chicken, fish, whey, granola and eggs. I eat 5-6 times a day and stick to complex carbs except for the simple carbs PWO. For example:
6am- protein bar (30g protein).
8am- bowl of porridge at work.
9am- protein shake.
12- chicken, rice and spinach.
3pm- protein shake and granola.
6pm- whey powder with dextrose (200cal total).
6.30-7- either wraps (chicken, spinach, salsa), veg with chicken or chicken, rice and spinach (if a cardio day).
8pm- protein bar.
Can anyone critique? Is my calorie intake too high/low/about right? Why am I not seeing the results on the scales that my hard work craves?