Originally Posted by tandoorichicken
EFA isn't the only essential fat. You're already getting more than enough protein, so you can probably balance out some of that with more fat. Monounsaturated fats from avocados, olives, and nuts, as well as fresh (as in minimally processed) plant-based saturated fats like coconut and red palm oil could really help with satiation issues as well as work within the body to kill local inflammation, one of the main causes of muscle soreness post-workout.
You can also do wonders by timing your carb intake right after a heavy lifting session, as it will go mainly towards replenishing glycogen and make good use of the period of heightened insulin sensitivity that occurs immediately post-workout. Combine your carb with a little bit of protein within 1-2 hours of your lifting, then eat a regular meal a few hours after that. This way you'll feed your muscles with a constant stream of aminos for rebuilding while optimizing fat loss.
Can you describe your training split? If you're chronically overtrained your body could be hanging on to some fat in reserve because of all the stress.
The diet parts a real issue, I'm currently stationed in Afghanistan on one of the smallest, most isolated FOB's in RC North. The only reason I have even internet access is because that's what I do, provide tactical COMMS for Infantry and SF. The reason this detail is important is because I haven't seen a vegetable, fruit, hot meal, or real gym (We have a tent with a Flat Bench, a few EZ bars, and some Dumbbells fortunately) in months. Really the only sources of substantial fat that I can add into my diet is through highly processed MRE Peanut Butter and "Cheese Spread." Luckily I have a few lbs. of ON Whey, Casein, some 2:1 Protein Bars (almost out!), a few packages of Quaker Plain Rolled oats (add them into PWO whey), and my Multi-Vitamin/Fish Oil/ and BCAA's. Thank God for care packages. And it's really difficult to add a supplement or something into my regiment because it takes about 1 1/2 months for packages to get out here.
As far as my split, it's really inconsistent because of the nature of my job and my location but I usually do...
1. Legs + Shoulders + Ab Work
2. Chest + Tri's + Ab Work
4. Biceps + Back + Ab Work
5. Legs + Shoulders + Ab work
7. Chest + Tri's + Ab Work
Squats, Bench, and Deadlift all being integral parts + Ab work mainly being lower, weighted reps.