I have been trying to cut, but not getting the results I am expecting. Here is a normal day meals (today):

breakfast: 2 packs of low sugar quaker oatmeal
lunch: turkey sandwitch, wheat bread, only mustard, and an apple
dinner: grilled chicken breast, and 2 red potatoes

and what I did at the gym

10 min inclined walk on treadmill (4% incline, 3.8 speed with a mix of increasing speed to 5 - hr says around 140)
lift for 30 min
20 min jump rope with sets of crunches/abs exercise in the middle
10 min stair climb (heart rate says around 150)
10 min inclined walk on treadmill (4% incline, 3.8 speed heart rate stays around 150)


I know weight doesnt matter all that much, but I have been doing this for 4-5 days a week, for about 3 weeks, expecting to loose massive weight, but am not really.

Any ideas? Am I missing something?

Thanks for the help in advance.

IMHO, you are missing a lot.
 
First of all, your meal plan is not decent. You have to eat more often. Eat every 3 hours, you might want to cut the portion of each meal, but eat frequently is crucial. Your metabolism system will be much better, because your body keep ingesting food. At the end of the day, you cut more calories because of that activity alone. Keeping your metabolism high is one very significant point that you missed.
 
Secondly, your training. Excess cardio can actually hinder your fat loss. In my opinion, your cardio activities are overkilling you. If you are trying to lose fat, why not lift weights? Lifting weights will really increase metabolism, therefore, burn more calories even after you leave the gym. Another thing is that lifting weights builds muscles. More muscles means more calories burner. Muscles burn calories, which means, you actually lose fat while sitting idly.That's why a big number of bodybuilders that have tons of muscle mass can lose fat very easily, even without touching the cardio machines.
 
Also, what are your stats?
 
Good luck, and hang around here often.

what id do with the diet is add 2 protein shakes to it. either side of the dinner.
 
but you arnt doin the weights to justify the protein lol.
like he said. do weights.
 
also before you go bed have some casein protein. that should make it six meals.
 
some one will probably give you a more detailed diet or a new one entirely.

Thanks for all the suggestions.

Im 24, 220lbs, 14% bf. The lowest I have been was about 2 years ago at 205. (forgot to add, im 6'2)

The problem with eating so many times a day is that I cant think of enough healthy foods that I can bring to work (that don't require some sort of cooking before eating). Any suggestions?

I have cut back on lifting because I am trying to keep my current muscle state, but lower my body fat.

So, what I see is - overkill on cardio (which has been gradual due to slow results) and eat more meals a day (which I have always read about, but its hard to actually do).

Thanks everyone!

agreed. people have this skewed thinking that eating MORE OFTEN will result in gaining MORE weight. this is NOT true...

eat more often, don't necessary eat more, just more often. have smaller meals.

eating every 2 to 3 hours CRANKS up that metabolism. i highly suggest you start having a good snack between meals, and also something before bed.

ORIGINAL: true_atlantis

Thanks for all the suggestions.

Im 24, 220lbs, 14% bf. The lowest I have been was about 2 years ago at 205. (forgot to add, im 6'2)

The problem with eating so many times a day is that I cant think of enough healthy foods that I can bring to work (that don't require some sort of cooking before eating). Any suggestions?

I have cut back on lifting because I am trying to keep my current muscle state, but lower my body fat.

So, what I see is - overkill on cardio (which has been gradual due to slow results) and eat more meals a day (which I have always read about, but its hard to actually do).

Thanks everyone!

You could actually bring some wholemeal bread with you, with some low-fat - high-protein cheese. Depending on your daily requirement, you can have them as snacks.
 
The type of sliced-cheese that I usually buy contains 5.2g of protein, and only around 1g of fat (can't remember exactly).
 
The oatmeal is good, but you could add up some boiled eggs for the protein. (Or any other protein source food).
 
The second statement that I highlighted is far from being true IMO. If you do all these cardio activities together with a cutting diet, I am quite sure you will most likely start losing muscles, sooner or later.
 
Just some thoughts of mine. 

ORIGINAL: trubeginner

ORIGINAL: true_atlantis

Thanks for all the suggestions.

Im 24, 220lbs, 14% bf. The lowest I have been was about 2 years ago at 205. (forgot to add, im 6'2)

The problem with eating so many times a day is that I cant think of enough healthy foods that I can bring to work (that don't require some sort of cooking before eating). Any suggestions?

I have cut back on lifting because I am trying to keep my current muscle state, but lower my body fat.

So, what I see is - overkill on cardio (which has been gradual due to slow results) and eat more meals a day (which I have always read about, but its hard to actually do).

Thanks everyone!

You could actually bring some wholemeal bread with you, with some low-fat - high-protein cheese. Depending on your daily requirement, you can have them as snacks.

The type of sliced-cheese that I usually buy contains 5.2g of protein, and only around 1g of fat (can't remember exactly).

The oatmeal is good, but you could add up some boiled eggs for the protein. (Or any other protein source food).

The second statement that I highlighted is far from being true IMO. If you do all these cardio activities together with a cutting diet, I am quite sure you will most likely start losing muscles, sooner or later.

Just some thoughts of mine. 

 
cottage cheese is a favorite of mine

ORIGINAL: trubeginner



The second statement that I highlighted is far from being true IMO. If you do all these cardio activities together with a cutting diet, I am quite sure you will most likely start losing muscles, sooner or later.

Just some thoughts of mine. 

yep.. if you deplete your calorie resources and don't have enough protein in your diet, your body will go into a catabolic state and start pulling from your muscles. you DO NOT WANT this... so, find time to eat.

i just take a few slices of whole wheat bread to work with me. i have PB in my locker, and i get free honey from the cafeteria and have a PB and honey sandwich.

ORIGINAL: true_atlantis

I have been trying to cut, but not getting the results I am expecting. Here is a normal day meals (today):

breakfast: 2 packs of low sugar quaker oatmeal
lunch: turkey sandwitch, wheat bread, only mustard, and an apple
dinner: grilled chicken breast, and 2 red potatoes

and what I did at the gym

10 min inclined walk on treadmill (4% incline, 3.8 speed with a mix of increasing speed to 5 - hr says around 140)
lift for 30 min
20 min jump rope with sets of crunches/abs exercise in the middle
10 min stair climb (heart rate says around 150)
10 min inclined walk on treadmill (4% incline, 3.8 speed heart rate stays around 150)


I know weight doesnt matter all that much, but I have been doing this for 4-5 days a week, for about 3 weeks, expecting to loose massive weight, but am not really.

Any ideas? Am I missing something?

Thanks for the help in advance.

 
in additional to what has been mentioned, ie more frequent meals, more protein, weight training, etc...you dont have any decent amount of fat in your diet, there are no sources of healthy fats like nuts, olive oil, etc. you need fat to some extent in order to lose fat
 

You said two packs of  oatmeal?  if this is the quick, instant oats then GET RID OF IT.  It has sugars beyond belief and will do more harm to you.  Get the steel cut oats or something similar.  

thanks for all the replies...

I am using the instant oatmeal, its low sugar, and has 4g per pack. Not too bad, but the other stuff will def be better...

I usually cook the chicken with olive oil, so get a little bit of mono fat

any other suggestions on snacks would be helpful.