Still Need Help After Weight Loss!

[jonbaron7]

Hi! I started dieting and working out when i weighed 178 lbs. I am 5" 10" and had a body fat % of 28.7%. I only have a wrist size around 6 inches. 3 months have past, i reached my target weight of 160 lbs. But I currently weigh 157 lbs. I have a body fat % of 21.8%. But my body measurements also dropped. My chest is only 90 cm and my waist is 77 cm although I still have belly fat. I want a body fat % of 15% while maintaining weight. I want to increase my muscle mass. I recently changed my diet plan since I reached my target weight.

Here is my diet now:

Breakfast: 3/4 cup Special K Protein plus cereal
1/2 cup skim milk for the cereal
1 cup skim milk as my drink

Snacks: 2 wheat bread
1 Kraft singles cheese

Lunch: 1 cup white rice (because brown rice is expensive)
fish (fried or steamed)
1 cup vegetables

Snacks: 1 serving Whey on Protein Shake
wheat bread or 4 fried egg whites (without oil)

Dinner: 1 serving, any entree that is not fatty

Comments???

I go to the gym at an average of 3 times a week. I do cardio 30 minutes everyday. I do strength training 3 times a week (sometimes only 2). My workout program in the gym is fo 3 days. Day 1 is for the chest, triceps, and abs . Day 2 is for the back,biceps, and abs. Day 3 is for the legs, shoulders, and abs.

Here's a problem. Recently, i was diagnosed with coccydynia, a case regarding the coccyx (tailbone). When I sit on long periods of time, my tailbone hurts. I have a protruding coccyx. The doctor advised me to stop working out that involves sitting or lying down. But I regularly do cardio and free weights (while I am standing). I cannot do sit ups since my coccyx hurts when I'm lying down.

Comments???

I hope you can help me on these problems. I am desperate of increasing muscle mass and losing body fat% despite my coccyx problem. Thanks a lot!

 

[tribal1]

I would be concerned about the 4 egg-whites you are having as a "snack" is that every day or in a week? Have you had a cholesterol check? As you already have a diagnosed medical problem I would urge you to get the Doctor to recommend a fitness professional to prescribe suitable workouts.

 

[mellowbird]

Tribal, there is no cholesterol in egg whites. Only the yolks have cholesterol.

 

[tribal1]

Sorry I misread that. I'm from the 3 eggs a week , an apple a day , 8 glasses of water etc etc school.

 

[Phate89]

It's going to be very difficult to lower your body fat while maintaining weight, i suggest you either cut or bulk to lose fat or gain muscle. Then after your done bulking, you could cut away the fat. Or cut down the bf% and then start bulking to gain muscle.