Well dude, getting old sucks. I will be turning 33 on the 29th of August. I have a pretty good metabolism, thanks to my otherwise murky gene pool. It's harder these days to shed weight. I am also 5'11 and weigh about 180lbs. I go to the gym about 6 days a week, and have been hitting the weights hard since March. I've done a ridiculous amount of research regarding dieting and nutrition. By no means am I an expert, but here's a few tips that you might already know. And I still can't get rid of my love handles lol
Protein, Carbohydrates, and Fat are all you need to be concerned about (based on my beliefs and opinion, your opinion may be different). Calories are merely a byproduct of these 3 macro-nutrients. Here's a good website to visit that may help you better your dieting choices:
http://iifym.com/iifym-calculator/
Bump your cardio up to 60 minutes. When I was "deployed", I was trapped at Al Udeid for about 5 months and worked my way up to 75-90 minutes on an elliptical machine, 6 days a week. I lost almost 30lbs AND I ATE LIKE A HORSE! Granted I looked sickly skinny when I got back from the desert, but I was thin dammit!
Here's my scedule. It goes without saying but I'll say it anyway, this is merely advice and I'm not attacking your current knowledge of fitness or nutrition.
Wake up at 4:30 and drag my tired butt to the gym. Usually get there at about 4:50 and stay until about 5:45, lifting weights. I stick to 1 muscle group per day so I can workout my entire body over the course of the week, and it gives me plenty of time to allow my muscles to recover. Drink a protein shake and take a multivitamin. At about 0900 I eat a snack. Usually a Quest bar or jerky or a chicken breast. At about noon I eat lunch. Something heavy in protein (chicken breast, eggs, tuna, etc.). I have another snack around 1400. And a sensible dinner at about 1730, I usually don't get picky at dinner, I'll eat whatever. Call it my cheat meal. I drink another protein shake (casein) before bed. Portion size is key. My Fitness Pal is a good phone app to help track what you eat. You can scan the bar code on whatever you eat which I find makes tracking it easier than doing math in my head.
You need carbs and fats to function. But carb/fat heavy diets will sabotage any attempt at progress.
Sorry for the long post. Hope it helps. Heck, you might already know everything I'm saying. But I wanted to at least try to help.
