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Web-Foot Freak

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I'm 5'9", 250lbs, 33yrs old. I don't have a lot of time to devote to my own personal improvement (I work too much), and I've hit a plateau that I can't seem to work through. Keep in mind, actual weight is NOT something I'm basing my progress on (although I'm down 24lbs since Sept). I'm going for more general overall wellness over being cut. I could care less if I ever end up with a 6-pack. Now I wouldn't mind running a small triathalon someday tho....

My diet:
Breakfast - basically an egg mcmuffin (i cook it @ home) & 8oz skim milk.
snack - 2 pieces of fruit, generally an apple & an orange.
Lunch - a healthy choice meal
snack - 1 banana & 1 yogurt
dinner - varies, generally a grilled or baked meat, vegetables and a starch (usually brown rice)

my workout:
Monday: run 1.8 mi @ lunch/bowflex in evening.
Wednesday: run 1.8 @ lunch.
Thursday: bowflex in evening.
Friday: Run 1.8 @ lunch.
Saturday: bowflex in evening.

My bowflex workout consists of 2sets/15reps of bench press, resisted crunches, lat rows, deltoid rows, leg curls, bicep curl, tricep pulldown. I'm at max weight (210) so I go to failure with lower back extensions & leg presses. I also do a last set of bench presses @ 210.

I'm going to switch to a 3/8 series on my exercises, and I'm looking through the bowflex book so I can switch my routine up a little bit. I'm also planning on adding a small can of tuna (in water) to my 1st snack and move one of those fruits to my lunch.
 
If you can do 15 reps at 210, then it would not be wise to cut down to 8 reps at the same weight, even if you add more sets. If you lower the reps, the whole point is to increase the weight. Since you are maxed out, you need to order the 100lb rod to be able to increase the intensity of your workout.

Also, try to work in more protein. Your mid-morning snack - cut out a piece of the fruit and add in some lowfat cottage cheese. Be careful with the frozen foods, they are highly processed, and full of sodium and other junk (good for occassional convenience, just not everyday) Try brown bagging it - just make an extra serving of dinner.

You are making some good choices in there - skim milk, fruit, brown rice, lean meat, veggies - just tweak it a bit.
 
the upgrade to 310 is ordered :), been planning that one... I'm also changing up my breakfast to oats w/fruit... I'm gonna try to cottage cheese thing, but i dunno if i can stomach it :), just drinking the milk to get some dairy in is enough to make me gag. no i'm not lactose-intolerant, it just tastes gross to me. what would be a good thing to brown-bag that is quick to prepare, i'm short of time in the morning as it is...
 
As for cottage cheese, remember that it can taste drastically different depending on brand. I can eat Horizon organic 2% straight from the tub, but some brands I will gag on. You may have to do what I did, buy different brands until you find one you like.

Get your lunch together the night before. I don't pack a lunch for myself b/c I am home with my kids, but for my husband, when I'm fixing his plate for supper, I also put a serving into tupperware for his lunch the next day. That way, it's done and he doesn't have to put a lunch together at 5 A.M. If you are eating chicken for dinner, just make enough for lunch the next day as well, and fix it when you fix your plate. Major time saver.
 
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