can somone please help me fix my diet! (cant get foods i want in japan)

[nihongaijin]

ok, heres my situation:
ive been weightlifting for over a year and a half now, with the last 7 months doing it in japan(here for my job, but not the place to be to bodybuild).
i follow a 5 day/week weightlifting schedule a former trainer made for me, cardio 3 days a week (running up hills with weights in my hands and my boxing class) and i have done a lot of reasearch and tweeking over the past year on my training. since i have been here i have lost 30 pounds and now am at my ideal 183 (im 5'9). however, i cant seem to get rid of my body fat (around 20 percent). and i feel im losing muscle.
here is my meal plan every day that i started doing in august:
i do this every day, except on the 7th day, i cheat and eat 2 small boxes of chocolate chip cookies and a ice cream cone:

Meal 1 morning:
6 eggs, taking out 5 of the yolks only leaving one. 1/2 onion.

meal 2:
6 ounces of chicken breast, 125 grams of veggie meddlie (brocoli, cauli, carrots, greens)

meal 3:
6 ounces of chicken breast, 1 piece of fruit (either apple, orange, or pear)

meal 4(preworkout): 6 ounces of chicken breast
1 piece of fruit (either apple, orange, or pear)

meal 5(postworkout): 6 ounces of chicken breast, 125 grams of veggie meddlie (brocoli, cauli, carrots, greens). pint of no fat milk.

meal 6 **ONLY TWICE A WEEK i have meal 6**:
small bag of saltless cashews

note i have cut out all salt of my diet, all bread and rice, and all sugar (cut out ketchup on my chicken starting yesterday), except for the fruit and the cookies and ice cream on my cheat day.

can someone please tell me what im doing wrong??? but before you suggest what i should change, you should know that there are a lot of things you cant get in japan, for example:
there is no such thing as lean cut meat. all meat like hamburger and steak is the abosolute fattest cut, so lean hamburger or other cuts are out. this is why i have NO other choice but chicken breast. virtually all dairy products except milk contain the fullest amount of fat, so no cottage cheese, no low fat cheese, no turkey burgers, and there is no sugarless yogurt. there is no such thing as products made specifically for dieters with low fat or no sugar. also there are no supplement stores and you must order them from america at a high price so i cant add a protein shake to my diet. pretty much if youre trying to bodybuild, japan sucks big time, but i must work with what i can.

so with this info, can someone please help me?? i have been struggling for almost 2 years to figure this diet thing out.

thank you very much!

 

[derekisdman]

Why no fish? I thought the japanese diet consisted of mostly fish and rice. Can't you get efa's in japan? Flaxseed oil, olive oil etc.

 

[maze]

Add tuna and salmon, they are available in Japan and they are very high in protein and omega-3 fat.

You can add oats ( good quality carbs ).

And you can take a protein shake like 100% egg protein.

Diet is like training ... too moch of the same and you body will get used ti them.

 

[nihongaijin]

so do you think the meals are fine, but just change two of the meals from 6 oz of chicken to 6oz of tuna or salmon? are the 6 eggs, and the 24oz total of chicken/tuna/salmon per day contain enough daily protein to maintain muscle growth?

 

[maze]

Yes, your diet seems complete. Changing your protein source is usefull if you are not getting results.

You should check your sugar and flour intake too, if you want to get rid of the fat, specially the one from the belly ... your fat should be from flax seed, fish oil and not from animal and vegetable form ...

Another thing is that you shold check your metabolic type, search google for "metabolic typing test" ...