Sanity Check...

I've been working a routine for about 6 weeks now and I just wanted to see what you think I might be doing wrong or where there may be areas of improvement. I'm deployed to Iraq right now, so my access to gym equipment is fine, but supplements are limited. I'll try to give as much detail as I can, and any opinions/advice are welcome!

Background:
30 years old
5'6" tall
165 lbs
BMI is around 26.6
around 13.5% body fat (using one of those hand held impedance measurers)

Goal:
Get BMI below 25 and % body fat into single digits (getting my weight down to 150 lbs is one way of accomplishing this, but I'm not fixated on that)

Diet:
Breakfast is a Liter of water and one mixed berry Xience bar (270 calories, 25g protein, 33g carbs, and 7g fat)

Lunch usually consists of a large salad with one can of tuna, a cup of cheddar cheese, and a serving of fat free salad dressing (150 calories), one grilled chicken breast, one liter of water and a small box of grape juice

Afternoon snack is one liter of water and a Nitro-Tech protein bar (270 calories, 30g protein, 31g carb, 6g fat)

Dinner is same as above (water and protien bar, and sometimes I'll have a handfull of beef jerky as a late night snack)

Exercise Routine:
40-45min cardio EVERY morning before breakfast (on elliptical machine, avg heart rate around 135 - calories vary though, usually from 500-700 depending on the machine)

weight lifting 4x per week (chest/tri one day, back/biceps, shoulders/abs, and legs) - this usually takes about 45 min to complete and here's the breakdown (all exercises are 3 sets of 10 reps, where the final reps of the 3rd set require a spotter to get them - I've slowly began to increase the weight I'm capable of lifting, but the overall philosophy is to perform a controlled explosive movement up in one second, and then slowly return taking 2 seconds):

Chest/Tri's - Flat bench using 60lb dumbells, cable crossovers at 40lbs, incline bench using 40lbs, tricep pushdowns at 70lbs, tricep arm extensions, and finally braincrushers

Back/Bi's - Hammer strength row machine (about 135lb on each arm), lat pulldowns (about 100-110lbs), close handed seated row (90lbs), incline bench bicep curls (25lbs), bicep curls using 1/2 of the cable crossover machine (80lbs), triple 7's using 45lb bench press bar

Shoulders/abs - straight arm lifts (25-30lb dumbells), military presses (30lb dumbells), shrugs (60lb dumbells), and for abs I do 3 sets of 15 rep situps on the declining bench while holding a 25lb weight and twisting to each side at the bottom of each rep

Legs - free weight squats (225lbs), free weight Romanian deadlifts (135lbs), leg extensions (90lbs), hamstring pulls (90lbs)

I also get another late round of cardio that is either the same as what I did before breakfast, or I run on the treadmill for 3-5 miles at a pace of around 8 min/mile, usually 3 times a week.

So that's pretty much everything. I certainly feel stronger and I know my cardio is progressing nicely. However, I don't see any gains towards my goal of reducing my BMI to below 25 or reducing my %body fat below 10. Am I exercising too much, or not eating enough? My weight has pretty much remained constant over the last 6 weeks (165lbs), but I have noticed a reduction of my waist (although I don't have a tape measure, just my belt). I've checked out the calorie calculator websites and they say I should require around 2500 calories per day to maintain my weight, and 2000 per day to begin fat loss (1500 per day for "extreme" fat loss). As far as I can tell, I should be somewhere below 2000 (about 800 total for the 3 bars, and between 800-1000 for the lunch, right?) By those numbers alone I should see some fat loss, correct? Any suggestions would be greatly appreciated. Thanks!

I know resources are limited man, but you have so much room for improvement. Why the bars? Those bars are horrible, usually high sugar and low quality protein. Can you not get a tub of whey? Would be cheaper and better. + Those bars are not meals, you need real food.

For each meal you need a source of animal protein and veggies.

I like you cardio, I do fasted cardio myself. Can be dangerous, make sure you drink enough water the day before. I usually knock out a good amount before I go to bed.

Weights, you split it up. Thats common, I dont like it. I do full bodys 3x a week. I'm sure you would see better resuilts from that. Stick to compound lifts as well. You need to hit those deadlifts and squats waayyyy more if you switch to a full body you can hit them 3x a week, thats the best stuff for you. Drop all isolated lifts and go with compound.

only other think is watch your sugar intake, its real important with fat loss. That grape juice probably has some, and those bars might also.

If you got any other questions hit me up. PM me, reply, or email cory.TakeThisOut@bchfitness.com