What can one achieve in 3 months

[Carlton Banks]

I am getting married in 3 months.

I am not overweight really but could do with losing a bit of weight from the mid section.

I currently weigh 72kg and am 5ft 8 - I have been the same weight and body shape for years.

I cycle a bit and also play a lot of squash but can't seem to see any changes to my body.

I need some ideas of what i can do both in the kitchen and from exercise.

My diet is protein rich but I am always swayed by the odd meal out.

Look forward to your ideas.

Thanks

CB

[Carlton Banks]

Ordinary Chap - I thought my diet was ok but guess it's not good enough

My calories are about 2500


Breakfast

Poached eggs
banana
coffee


Mid morning
Apple


Lunch - this is the probably the issue - I will swing between Pret, Wasabi or our canteen but I always go for healthier options or protein rich ones.


Mid afternoon - fruit or nuts


Dinner - I eat all sorts of stuff but always try for Chicken or Fish and veggies.


I also drink a can of diet coke a day which maybe isn't ideal.

I only drink socially and maybe once a week.


I have also upped my water intake / green tea intake.


R

[Carlton Banks]

Ordinary_Chap said:

Carlton Banks said:

Ordinary Chap - I thought my diet was ok but guess it's not good enough

My calories are about 2500


Breakfast

Poached eggs
banana
coffee


Mid morning
Apple


Lunch - this is the probably the issue - I will swing between Pret, Wasabi or our canteen but I always go for healthier options or protein rich ones.


Mid afternoon - fruit or nuts


Dinner - I eat all sorts of stuff but always try for Chicken or Fish and veggies.


I also drink a can of diet coke a day which maybe isn't ideal.

I only drink socially and maybe once a week.


I have also upped my water intake / green tea intake.


R

Can I ask how you measure your calories? 2,500 sounds like a lot for a 72KG guy unless you are using a great deal of calories exercising. I'm 101KG and take in about the same.

Also do you have a lot of sugar in your diet?

Your diet doesn't look too bad although lunch is a bit of a mystery since I'm not sure what you are eating.

I'd personally dump the sugary fruit if you want to make massive changes.

How do you choose the foods you eat? Is it just on the basis of protein? Or using some other method?

Lee

Hi

My lunch will vary from eating a chicken wrap to chicken with noodles - those kinds of things but none homemade and all from Tesco's, Pret , Wasabi and the like - so potentially contain lots of other crap which I don't need.

In order to measure calories I have been using sparkpeople and just logging the numbers for the last few days - I guess it may sound on the high side @ 2500.

In terms of the foods I eat I am trying to eat stuff that isn't from a package or tin if that makes sense.

Other than that it is calorie content and protein levels with an eye on the carb values as my general rule.

I know I need to work on a carb deficit so will aim this way.

Should coffee be avoided?


In terms of weights - I don't really do them - other than bodyweight exercises such as press ups and tricep dips.


Appreciate your help.