Thanks everyone for the tips. I am up 0.2lbs today to 178.2lbs. Hopefully this will be the turning point. I feel much more energized today about my new regime.
Calories will be about 1600 today.
Fat Calories Protein Carbs
Breakfast
oats 3 150 4 27
Flaxseed milk 2 19 0 1
dried apricot 0 16 0 4
honey 0 21 0 6
Coffee 3 25 0 1
Sardines 5 183 33 0
Coffee 3 25 0 1
Protein shake 0 115 27 1
Lunch
quails eggs 3 42 4 0
Dryheated Smelt 3 105 19 0
Bar Harbor Smoked Wild Kippers 28 350 39 0
anchovies 2 65 10 0
Honey 0 64 0 17
Tomato 0 11 1 2
Mushroom 0 2 0 0
Red onion 0 8 0 2
Kidney beans 0 18 1 3
Kimchi 0 70 7 7
Beer 0 300 0 26
Total 51 1588 145 99
Weight 178.2
Protein/weight ratio 0.81
Targets based on weight Low High
Calories 2495 2851
Carbs target 356 535
Fat based on 20-30% caloric intake 35 53
20% less calories to cut 1996
Exercise: Did 50 minutes weight training before work. Will run 5k before lunch.