Maybe some flax and/or fish oil.

I'll throw in my 2 cents. I think your breakfast needs improvement. There's an old adage that breakfast should be the biggest meal of the day and for many people that still holds true. People get caught up in this whole separating carbs and fat or carbs and protein but I'll tell you the real evidence says that a big old country breakfast is very important. I know you said you eat a good breakfast but I think some eggs or lean meat...basically more real food will do you good. After you've fasted for 7 or 8 hours is not a time to skimp.

Alright thanks :)

ok guys i havent weighted myself since the last time i posted but i weight 202.1 and my body fat is 26 % still i think im lossing muscle not fat and right now im trying to find out what i am doing wrong i workout 4 days a week and i do 30 mins of cardio on my off day when i frist wake up

my daily diet is

7am 2 cups of oatmeal 1 scoop whey protein 6 egg whites

9am 1 cup brown rice 6oz chicken tenderlions 1cup broccoli

10:30am 1 cup brown rice 6oz chicken tenderlions 1cup broccoli

noon 1 cup brown rice 6oz chicken tenderlions 1cup broccoli

2pm 2 scoops whey protein

4:15 1 cup brown rice 6oz chicken tenderlions 1cup broccoli

6pm workout on days i workout

7:15 1scoop whey protein

8pm 1/2 cup brown rice 1/4 cup salsa 12 egg whites

so thats 3,037 calories 3541/2 grams of protein 349 grams of carbs and 21 grams of fat a day tell me what you guys think and why i am not lossing fat but lossing weight ? :!:

calories are too high and along with carbs. Drop carbs to 300 grams for a week and then drop it to 250 grams the following week. I find that your protein could be dropped down to 300 and you'd be fine.
Also you should have a day of rest.
If I'm reading this right you workout 4 days a week and do cardio 3 days a week on the off days. I would have at least one day were you do nothing. Your body needs to repair. Also try doing cardio and weight training on the same day once in a while, morning and night. This will give you a day were you burn just a little bit more than you normally would.
ONE more thing, read the stickys for info on fat loss and cardio. This will help you out on the diet and workouts.

err my cardio day are workouts and i have 3 days off its a typo :(