Diet, Nutrition, and Fitness

Question
I am 5'10 and weigh about 150 lbs.  I am pretty fit and toned as it is but I would like to decrease my body fat more.  I eat healthy and exercise daily (alternating between cardio and lifting) but can't seem to take my body fat and muscle to the next level.  My diet consists of the following...Breakfast: Eggwhite omelet with spinach, non fat feta cheese, and cherry tomatoes.  I also have 1 cup of dry oatmeal and berries and almonds/walnuts.  For a midmorning snack i have either a protein snack bar or non fat plain yogurt and a piece of fruit (apple,banana, necatarine, etc).  For lunch I either eat a salad (mixed greens, peppers, carrots) and grilled chicken, or leftovers from dinner the night before.  Leftovers usually consist of chicken/fish, brown rice/sweet potatoes/yellow potatoes, and cooked vegetables.  I usually also have a mid afternoon snack consisting of a piece of fruit.  I typically workout in the early evening.  After my workout I have a protein shake.  About an after my workout I eat dinner which typically consists of the items I mentioned in my lunch.  Occasionally I will eat dinner after my workout and save the protein shake for an hour or two after my dinner.  Please make suggestions and advise on how to reduce body fat.  I also wouldn't mind increasing muscle.

Answer
Your current BMI IS 21.5. You can drop a few pounds perhaps go to 145 lbs which would make you possibly look a little better and it would also reduce your body fat slightly. I think at 150 pounds, you are probably fine. Your diet is great and there doesn't seem like there is much if anything I would change about it. I can say that maybe you might want to increase your vegetables and maybe a little more fiber in your diet may also help. When you get to a certain point you need only fine tune what you are already doing. You seem to be doing a lot of things right and I am not really able to to tell what exactly you are doing wrong without a detailed look at your current workout and a four week eating log. I would also need to see what your current body type is and what your body fat is now to make a better call on what you should do next. I would also like to see what your current RMR (RESTING METABOLIC RATE)is.

It may be as simple as the exercises you are doing and the amount of time you  are in the gym. The proper amount of cardio should be between 30 and 45 a day and 3-4 days 20-45 minutes of weight training. This is the min. to regular workout. If you are beyond this then you might need 1hour to 1hr 15min of cardio and 5-6 days weight training for 30 min. to 1 hr. This is the difference in most cases from average or slightly better then average body fat and having athletic or essential bodyfat.The extra work completes the look you are looking for.I hope you can get something you can use out of this, but if you are still unable to find what you are looking for, you can work with a nutritionist hands on or forward me some extra info and maybe I could help you further.

Good Luck

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