Diet plan for a Clydesdale stuck at 202!!!

Need to get more fruits and veggies!! Instead of cliff bars for snacks maybe an apple w/ PB or cut up veggies and lf dip?

When do you train in there?  I would guess upon waking based off your meal timing.  I'd add in as much real food as possible. 

If you were working out first thing I'd do something more like this:

5:30- Coffee w/ Splenda, toast with natty PB or Almond Butter

Post workout- 1/2c to 1c of oats with a scoop of protein powder and enough milk to make a sludge like consistency

10- Banana

12:30- Lean protein, green veggie, nuts

3:30- Cheese stick or two

6:30- Dinner w/ family.  Ideally something like 6oz chicken, spinach salad, brown rice/sweet potato

30 minutes to an hour pre bed- 1/2 c of cottage cheese.

When you want to lose the weight play with the portions and/or start training fasted.

Here is my workout schedule so far.  

Monday 6am-7am Swim

Tuesday 530am-630am Speed run

Wednesday 630am-730am ride with intervals

Thursday 500am-630am long run or long tempo run

Friday 6am-7am Swim

Saturday 630am-1100am Long ride

It does change depend on how I feel or if I have a race.  

Thanks a lot! I got my composition done with a bod pod in May 12th and here were the results.  Weight 210.8, BF 19%.  It also did a kcal/day calculation.  2653 cals for sedentary, 3130 for low active, 3606 high active, and 4311 very active.  I'm not sure which category I fall into, but those amounts seem high.  I plan on going to get it done again in late September before the SC half IM. It's funny you mentioned the fasted workouts.  Today was the first day I ate before training.  I read somewhere last night about fueling for the workout, but I always thought it was better to train fasted so that I would use my fat for fuel.  If I do lose weight, I can always eat a higher sodium meal before a race to hold some extra water weight I guess.  

You didn't say how tall you are but for 210 the numbers look right. Because the activity adjustment is a percentage based calculation, I use the sedentary amount and add in what I burn -that's more accurate (if you wear a HRM and know what you burn). As others have mentioned, you need some veg & fruit in your plan! Lean less on processed bars; you will benefit nutritionally from whole foods even though the bars are a convenient quick grab and they aren't bad. I used to do my morning workout fasted, but switched to 100 cals pre to get my metabolism back in gear. Your body will burn fat if you are doing a low-mid intensity like a training ride. Once you push your heartrate to anaerobic, you're burning carbs and not so much fat because the body cannot convert fat to energy fast enough. When you don't give your body a little of the energy it needs for the burn, it becomes very efficient (thinking it needs to hang onto those calories) and slows down your metabolism. I've been stuck for months for that reason. Or maybe my body just likes its fat stores and isn't willing to give them up. I continue to beat them into submission.