I am trying to lean out to take pressure off of a severly osteoarthritic knee. I used to have nice abs and intercostals at 230 and sit here at 258, so I figure I am about 25-28% bodyfat, i.e. I need to drop about 30 lbs. I used the diet below to drop the first fifteen in about two months, but I have platued, no weight loss for the last three weeks. I am eating six small meals a day, around 1200- 1400 calories.

Break out is

protien - 120g
carbs - 100g
fats - 38g

Protien is whey, turkey, chicken, round steak.

Carb sources are brown rice, basmanti rice, oatmeal, skim milk

fat is olive oil and almonds.

Workout is weights with basic movements bench, incline, squats, front squats, rows (I can no longer deadlift)military press 3 days on, one day off. I usually try for eight reps and five sets. Cardio is 30 minutes or so of spinning ( I am addicted).

Help me shed these last 25 a bit quicker please!