Thread: help needed

A couple of years ago I managed to reduce my weight by about 15kg - to a safer level (doctor said) -- and started weight training. Although my weight has been stable these 2 years I am starting to gain weight - so far about 2 kg - but once it starts creeping up it can soon become dangerously high.

I do a westside workout followed by 30 minutes of cardi0 4 times a week and my daily food plan is :

breakfast : 1 cup of oats with milk, 1 cup of low fat milk, and 1 cup of coffee
snack: 4 cheese biscuits
lunch : 2 sandwiches (4 slices of brown bread) of 75 gr chicken/tuna plus vegies plus chees or stir-fried meat and vegies plus 1 cup of rice.
snack: 1/2 cup oats or 2 peanut butter sandwiches
dinner : (similar to lunch) plus an apple or 2
snack before bed: a little oats

What should I do to curb my weight gain?

I am 51 years old, 173 cms, 86 kg (was 84) b/f % between 18 and 22 %.
My aim is to reduce the size of my belly by 10 cms at least while maintaining the rest of my body -- this might be done my bringing my b/f down to 15 %.

Help appreciated. Thank you.

Originally Posted by gareth

A couple of years ago I managed to reduce my weight by about 15kg - to a safer level (doctor said) -- and started weight training. Although my weight has been stable these 2 years I am starting to gain weight - so far about 2 kg - but once it starts creeping up it can soon become dangerously high.

I do a westside workout followed by 30 minutes of cardi0 4 times a week and my daily food plan is :

breakfast : 1 cup of oats with milk, 1 cup of low fat milk, and 1 cup of coffee
snack: 4 cheese biscuits
lunch : 2 sandwiches (4 slices of brown bread) of 75 gr chicken/tuna plus vegies plus chees or stir-fried meat and vegies plus 1 cup of rice.
snack: 1/2 cup oats or 2 peanut butter sandwiches
dinner : (similar to lunch) plus an apple or 2
snack before bed: a little oats

What should I do to curb my weight gain?

I am 51 years old, 173 cms, 86 kg (was 84) b/f % between 18 and 22 %.
My aim is to reduce the size of my belly by 10 cms at least while maintaining the rest of my body -- this might be done my bringing my b/f down to 15 %.

Help appreciated. Thank you.

there a # of things you could do imo. cut out the milk, cheese, biscuits, and pb.

you have way too much bread there. a couple slices of wheat a day is ok but i wouldnt go crazy with it. make sure the rice is brown. drink lots of water.

basically your diet sux but thats my suggestion.