Take it for what it's worth but I say loose the banana and all the servings of rice. Also if you really want to cut, do cardio 3-4 times a week for 30 min. I would try walking ant a decent pace as opposed to running. I noticed that I seem to retain more muscle and burn more fat from walking that I do from running hard or interval training. Also hit the weights hard. I would throw in some creatine as well. you might gain some water weight from it initially but it will be more benficial in the long run in terms of muscle growth and recovery. Also I think you may be going about the wrong way in measuruing your progress. How tall are you? what you really want to do is lose BF, not just "weight". Get yourself a BF caliper and track your BF. Take your baseline and then track your progress from there. You just might be making changes in body composition but it's not being really reflected on the scale. Write everything down in a journal. I know it's crazy but that's what helped me drop nearly 80lbs and over 15% BF. Check my sig.

good luck and just give it some time.

too much protein

you need at least 2 gals of water per day just to deal with that kind of protein intake



3000 cals, even 2800, is high for someone that is 180lbs and 12%

do 20-30min of cardio(even just moderate cycling) after lifting EVERY TIME (aside from reg cardio)
cardio after lifting is more lipolytic

I would reccomend dropping the protein to about 240 grams per day, you could also stand to drop the carbs to 200 grams per day and the fat to 60 grams per day, that totals out at 2300 calories per day, and is far more reasonable for cutting for someone your size.

Like BiggerthanLavar said, ditch the banana altogether to take care of your carbs, reduce the protein you take in each meal until you hit 240 grams per day, and ease up on the fats. Give that a try for 2 weeks, the weight should start to come off.

im 5'6

also can i get to like 8-10%bf with the cardio i have now or maybe just 1 more session i really hate cardio. Im not going for the freaky lean look just a beach look.


ide really like to keep the banana simply for potassium(any suggestions). I get the bare minimum on the rda as it is now.

Yes I think you can achieve the goal you want with one more cardio session. The Key would be to do cardio first thing in the morning on an empty stomach. That seems to be the best time(for your body) to burn fat. Also, Like I said above, hit the weights hard. The more muscle mass you have, the more calories you expend(even at rest) which equals more fat being burned for energy.

Oh, and if your worried about your mineral and vitamin intake make sure you take a good multi. You should also be adding all the EFA's(essential Fatt acids) to your supp list. Supplementation is very important while dieting. Do a search on what supps you need when dieting.