Body composition and meal plan - HELP

[Bikesalot]

Hi all,

I need some help with putting together a meal plan, or even better, being given one.

I like to think I train quite hard to keep relatively fit and healthy but you can't out train a bad diet, right?

Here's where I started way back in July 2015



After this I worked pretty hard to improve my own well being.

Here's my body composition for Jan 2016


Unfortunately I slacked off a bit last year and ended up slightly worse off in October.

Heres my composition for October 2016


A few injuries and lack of motivation saw a few lbs put back on.

Since October I've made quite a bit of progress in terms of muscle mass and overall strength/fitness. The common theme in all the results is that yellow bit in the middle.

As I said earlier I'm struggling to eat enough of the right things - being in an office environment where there are cakes everyday is always a tease.

So...can someone help me put together a meal plan that will be easy to follow, not hugely expensive and help me loose a bit around the middle and keep gaining muscle?

General hints, tips and advice also welcome.

I'm not looking to to be the next Mr muscle just fit and healthy...

Edited by Bikesalot on Thursday 19th January 14:03

[HarryFlatters]

Bikesalot said:

As I said earlier I'm struggling to eat enough of the right things - being in an office environment where there are cakes everyday is always a tease.

Willpower, I'm afraid, is the only thing that'll stop you sneaking cakes.

Bikesalot said:

So...can someone help me put together a meal plan that will be easy to follow, not hugely expensive and help me loose a bit around the middle and keep gaining muscle?

General hints, tips and advice also welcome.

For dinner, I eat a lot of stuff from the Hairy Dieter's cookbook, and Jamie Oliver's 15 minute meal telly programme.

Breakfast is porridge, oats from Lidl are 39p per 500g bag, milk isn't dear. A pinch of cinnamon, a pinch of salt, some dried fruit like apricots or prunes and squeeze of honey don't break the bank either.

Lunch tends to be a low cal wrap with hummus, salad leaves, cold meat of some kind and maybe half an avocado.

I don't take milk or sugar in my coffee, and I don't drink booze that often and never through the week unless it's a very special occasion. I drink a lot of water, and go to the gym 2 or 3 times a week.

Good luck

[RTB]

Keep your carbs to around 100g, keep your protein to around a gram per lb body weight and the rest tends to take care of itself.

As for being easy to stick to, well that comes down to will power. I find keeping track of everything helps.

[ORD]

Don't eat things like cake or white bread or any other junk food.

If you want to be slim, eat like a slim child and not a chubby office worker or a child. There is no magic to it. We all know what we shouldn't be eating, but most of us eat it anyway.

If you actually want to be at 14% body fat within 2-3 months, you'll do it easily.