Dial in my diet for fat loss

Hi all!
 
I'm new here, and 37, so thought my first post would go best in this forum.
 
I'm male, 5' 9", 167 (recently lost 10 lbs), with, I'd guess from previous experience, 15-16% BF (caliper are in the mail).
 
I'm eating 1500-1600 cals per day, well balanced healthy foods, etc., not too many carbs or fat, and plenty of protien and water. I do a cardio/strength combo workout 3x/wk with an additional hour of cardio on the fourth day.
 
That recent 10 lb drop was a couple lbs/week, but I seemed to hit a wall this week. My weight loss plateaued, and so did my fat loss. I weigh in same time everyday, etc.
 
I'm trying to decide what to do to tweak my diet/routine to start losing again, without changing what's good about it. I'm think I'll add more straight cardio in the mornings before breakfast, but the big question is whether or not I should change my calorie intake. Some schools of thought suggest I should drop 250/day, but 1250 seems aweful low for me. The other idea I keep running into is that I should actually up the cals to 2000 to increase the metabolism. I really don't don't know which way to go, and I especially don't want to undo any of what I've accomplished already.
 
My overall goal is reducing bodyfat to 10% or so, but in the short term I'm trying to slim as much as possible for an upcoming trip to Jamaica in late April.
 
Any help out there?
 
Thanks in advance!

3/10/06
5'9"
167
22% bf
goals
1) by April 21 look good in Jamaica
2) break 10% someday

Dan got this one somewhere else, double post but yes you need to get your calorie burn higher and eat more calories as well, just tweak the machine a tad...you are eating too low a calorie and it tells me your metabolism is slowed, are you eating every 2-3 hours now and ample protein?
Anyway, Dan had you covered, heed his words.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

On the surface, I would agree that you need to increase your total cals. Metabolism is a function of cellular activity and when you eat too few calories over time, your metabolism will slow and your body will look towards muscle for fuel. One thing people do not do enough of is combine incomplete protein sources to make healthy filling meals which become complete protein sources. Too many people are afraid of healthy fats. And many people respond better to healthy fats/lipids then they do to carbohydrates. Especially when bodybuilding. Remember your college Biology 101 course..?? The back bone of lipids and steroids is almost identicle. So increase your cals a bit. Start combining incomplete protein sources like pinto beans and green leafy vegetables to arrive at complete proteins. Nuts and avocados are just two simply ways to add some healthy fat to your nutrient list. Kick up the Circuit Training and you're almost home free.
 
Wish you continued luck with your goals.
gm

I agree that using healthy fats is greatly overlooked. We have been conditioned into believing that all fat is bad. Dan Duchaine was a bodybuilding guru that once said that if had only one supplement to add to his diet, it would be flaxseed oil, because of the healthy fat it contains. Keeping our calories too low can place the body in a catabolic state. The body will get into survival mode and try to burn anything but the fat.

Oldfart's advice was dead on, in my opinion. Increase your calories, use various incomplete proteins to make whole protein and add quality fats (flax and fish oil). This can actually increase your metabolism.

Please keep us posted on your results.

With respect,

Intense