Breakfast - if that's not wholegrain switch it straight away. If you can, remove bread all together. Opt for a rice cake with peanut butter, or
porridge with some dark skinned berries and 'raw' nuts of some sort.
Lunch - reduce the carbs, opt for only rice and increase veg, especially greens.
Dinner - greens, and vegetables again. get as many down you as you can, carbs should come from wholegrain sources. So wholegrain pasta, quinoa, etc
Straight away I can tell you if you literally just switched your macro ratios up a bit you'd find better results.
Use your hands for portion control
Each meal must consist of;
Protein - 2 palms = 1 portion
Fat - 2 - 3 thumbs = 1 portion
Carbs - 1 - 2 cupped handfuls (single hand) = 1 portion
Vegetables - 2 fists = 1 portion
Reduce overall carbohydrates, (don't forget this includes all fizzy drinks, beer, alcohol as a whole, etc.)
Eat 4 times a day at minimum, if you can 5 - 6. You're body will make better use of the nutrients it is given and this will also allow for a more
stable blood sugar level.
Oh and I cannot stress this one enough, a high quality Omega 3 supplement!
Forget omega 6 and 9, you need to supplement 3, this will within 2 weeks start to change your composition and ultimately help rid you off the
Training wise, drop down to 4x 60minute sessions a week for a better response from your endocrine (hormone) system.
This will help achieve higher levels of HGH, and Testosterone whilst reducing Cortisol. ( cortisol in basis fight for the same spots as testosterone
only cortisol encourages fat storage and muscle breakdown whilst testosterone is the other way around )
Base your training around compound moves, so pulls, presses and lifts.
Squats, pull ups, rows, chest press, dips, shoulder press, etc
45m weight training follow by 15m cardio. Make the cardio HIIT, with 1 out of the 4 sessions being active recovery ( slow steady state cardio )
Good old sleep, if you're not getting 8 hours a day you're already at a handicap
Get the fundamentals down and then is just consistency
a reply to: luciddream
edit on 23-6-2014 by fitnessguru because: (no reason given)