Thread: My diet - help me to adapt!

If you read my other post you would have seen that im building muscle but i also have lot of fat around the waist
see photos:
http://www.digispit.com/1a.jpg
http://www.digispit.com/1b.jpg
http://www.digispit.com/1c.jpg

MY AIM : To lose the fat from the waist to tighten it up and just lower body fat % overall, but also to continue building muscles or at least keep them how they are.

Here is my typical diet :

- Banana and cereal for breakfast (usually oats or shreddies)
- Nutritional Snack bar for snack
- Eggs, Beans, Toast for dinner with milk
- Chicken Breast and Veg or Rice for tea
- Couple of biscuits before sleep

I know its probably a terrible diet. Any pointers or supplements that can help me reach my aim?

Many Thanks

Originally Posted by krisshaw

MY AIM : To lose the fat from the waist to tighten it up and just lower body fat % overall, but also to continue building muscles or at least keep them how they are.

Ok - this will be very hard to acheive... You could try three things:

1. Lose fat with minimal muscle loss (ie: slow cut)
2. 'recomp' - that is, try to stay roughly the same weight you are but slowly build more muscle tissue and, during this process, lose fat as well... Very difficult to do, but can be done (slowly). It is easier to do if you are a newbie..
3. Build lean mass VERY slowly, during which time you can minimise fat gain - so your total weight will increase due to more muscles, which will mean your BF% will decrease.


Personally - of the three options, 1 or 3 would be easier to do... And if you do want to try to gain more mass then option 3 would be your best bet.

In terms of your diet:

Here is my typical diet :
- Banana and cereal for breakfast (usually oats or shreddies)
- Nutritional Snack bar for snack
- Eggs, Beans, Toast for dinner with milk
- Chicken Breast and Veg or Rice for tea
- Couple of biscuits before sleep

I know its probably a terrible diet. Any pointers or supplements that can help me reach my aim?

Arggg.. Ok.

You certainly want to eat more protein. You want a source of protein in each meal (eg: eggs, cottage cheese, lean meat, seafood, protein powder). You are not eating nearly enough vegetables and you would be better served with a little more fruit as well. Your diet is also severely lacking in healthy fats (eg: nuts, avocado, olive oil and omega-fats from fish).

Try to stay away from the processed foods (such as snack bars, cereals, buscuits and breads) and go for the unprocessed foods such as whole grains, legumes, lean proteins, fruits, vegetables and skim dairy.

If you check out the thread that Cowpimp linked in his post it should give you more of an idea about good food choices.