Platuead need help

Crossection

Hi guys, I had a account up untill the great boads hack. So Iv just been lurking the last few months.
But Ive hit a few problems in the gym and need help.
So to start im a male, 29, 5 9 and weigh 183lbs
In the last six months Ive lost just over a stone
Ive been prefoming cardio 4 days a week
3x 45 jogging/running session
1x 40 Cross training

Ive also been using the following yar long weights program
http://www.bodybuilding.com/fun/workyear4.htm
Im currently on month four

Now diet
Small bowl of shredded wheat with low fat milk
post workout pro shake with 500ml low fat milk
Lunch a cup of tea, two brown bread sandwiches with cheese
Beans and toast for tea.
I realise I have a severe lack of pro in my diet but my aim is weigh loss

Ive plataued the last four weeks and need to shake things up. All help and sugestions welcome
Thanks guys

The Guvnor

4 weeks is not much of a plateau mate believe me!:)

I would say your cardio is fine - maybe you could change that up and do 1 x 30, 2 x 45 and 1 x 60 minute sessions per week and alter the intensity according to the time.

Weights - not sure what you are doing but if you are getting a bit stronger then fine, if not maybe change it up a bit alter reps and sets and rest periods etc.

Diet - revamp it mate - lunch and dinner need a change - try tuna wraps and work on dinner - maybe some chicken, veg etc.

More protein yes but do not feel you need to go from where you are now to 1g plus per pound tomorrow - take a few weeks and build it up so you get a handle on what works day in day out for you etc.

Beans are fine I like them but as for being high in protein it's all relative.:)

Best of luck.

Crossection

Thanks mate. I dont eat meat. Hence no tuna or steak. I aim to loose a pound a week