Trying to lose weight... diet

Hey everyone.

I was hoping someone could possible critique my diet for me. I am 20 years old, 6'2 weighing 260 pounds. I am built "big," -- and obviously am fat. My BF% is around 29.00. I have been going to the gym five days a week for six weeks now. I noticed some differences right away, but I STILL haven't lost any weight. In fact, I have gained weight. (only a few pounds)

Breakfast
Six egg whites (sometimes seven or eight) with a slice of American cheese. I usually make this an omelet and cut it into two, then I make two sandwiches on an English Muffin. (light, multi-grain)

OR

A simple bowl of cereal, most of the time something low in calories and high in minerals.

Lunch
I sometimes skip lunch by accident, but when I do remember, it's something like this:
Two tuna sandwiches (little mayo)

Dinner
Chicken breast with a vegetable (corn or salad or string beans, it depends)

I have a lot of "snacks" throughout the day. I work till 2:00am in the morning, so I tend to eat things like bananas, apples and oranges while I am working. Usually no more than two a night.

I go to the gym when I get home from work, and I usually have two servings of whey protein before and two servings when I get home.

Any suggestions would helpful, thanks.

Just one other thing... I'm trying to lose some weight but overall would like muscle to show.

Hi,
You probably know that the most efficient way is to combine both a diet and exercises. I use the Qwave Diet system, there is a nutrition log and exercise log, where you can calculate the calories consumed and calories burned. You can try it on qwave.com
 
Good luck

at the best part of 19 stone and 29% bodyfat, you are not goig to look muscular without shedding some serious poundage. in essence, you are carrying approximately 80lbs of fat, the best part of 6 stone.

looking at your diet, i am not sure how you are not losing weight, as it is not a great deal of food for a guy your size. do you drink hig sugar drinks? eat lots of chocolate? are you mixing when protein with full fat milk? why two servings?

a couple of long cardio sessions or high intensity interval training could trigger fat loss.
 
a big help would be to let us know what your are actually doing at the gym, and write down EXACTLY how many calories you are eating, then it will be a little easier to help you

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I drink nothing but water, except with my whey protein... which I drink with milk.

I ate the following today:

Woke up, ate a 200 calorie protein bar. For dinner, I ate two chicken breasts, some garlic noodles and some corn for a total of about 500 calories. After work, I ate approximately seven egg whites with two slices of American cheese on two English muffins.

Total for the day: About 1,250. That does not seem like a lot at all.

Also, when you say long cardio sessions... do you have any suggestions? I want to be able to run for miles without stopping, but I have yet to get there. I can run about 7mph for five minutes at a time now which is a great improvement over when I started six weeks ago. I have been doing a lot of running on the treadmill, and keep experiencing pain in my shins.

you are certainly not eating enough there. the majority of weight you lose could actually be muscle. if your shins hurt, you are developing shin splints. until you lose a bit more, maybe try a zero impact exercise, like cycling.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg