Some help please

[gettingstart3d]

Turkey neck needs advice...

I am just getting back into working out after being away for approx 5 years. Currently looking to drop a litle bit of my fat weight in my face (turkey neck) and my small beer belly. Dieting/Eating healthy is a new thing for me and i don't know much about the best way to go....Advice please?

I am 26, 5"10 165lbs.

Currently I'm eating a post work out meal of fish (salmon) or chicken with rice (white) and a garden salad. minimal dressing.

I am looking for a solid daily meal plan.

Any help would be greatly appreciated.

GettinStarted....

 

[EZ_E]

Can you post your current diet & training schedule?

~EZ

 

[gettingstart3d]

I dont really have a current diet.

Breakfast if i have it is cheerios.
Lunch is two salami and havarti sandwhiches on rye bread, one banna, one apple, garden slad, can of tuna.
Dinner is usually, chicken or pork chops or salmon. with rice and salad.

Doesn't seem like much...

I go to the gym 3-4 tmies a week. Usually work out for 1.5-2 hrs. Lifting weights.

I dont really do any cardio as of right now. Trying to get into spin classes.

 

[EZ_E]

You're not eating nearly enough, your body is in starvation mode...it thinks it's not going to ge food again for a while and is holding onto the very little you're eating for fear there won't be another meal...

You're also eating a lot of high fat/high salt meats (salami, pork chops)

You need a dedicated meal plan...you wanna eat every 2.5-3 hours..

Protein should be from:
Chicken
Turkey
Lean red meat
Tuna

Carbs should be from:
Plain oatmeal
Sweet or red potato

Don't forget the vegetables

Aviod sugar, salt, fast food, carbonated anything

Drink only water

~EZ

 

[gettingstart3d]

Okay, are we talking full portions every 2.5-3 hours?

Do you know of any links that can give me more options for food?

I never thought of carbonated stuff, good call thanks. I appreciate the help man!

 

[EZ_E]

6-7 oz of protien...carbonated beverages usually have a ton of sugar and salt....

There's a lot of nice suggestions on Bodybugg | Online Fitness Shop | Protein Products | Apex Supplements | Apex Fitness Group

~EZ

 

[gettingstart3d]

Thanks man! how does this diet sound?

Meal 1: 2 pouches of oatmeal or 3 eggs w/green peppers 2 pieces of rye toast.

Snack: 1 Apple, 2 hand fulls of Natural Almonds

Meal 2: 2 Rye Sandwiches w/Roast beef

Meal 3: 2 Chicken thighs, red potatoes, spring mix salad w/cranberries n low fat dressing (small amount)

Snack 2: Banana and can of tuna

Meal 4: Chicken or Lean ground beef with Red Potatoes or white rice, spring mix salad w/cranberries n low fat dressing (small amount)

Snack 3: Plain 1% yogurt and some cottage cheese.

Tones of water all day long. No juice or pop or beer.

 

[EZ_E]

Thanks man! how does this diet sound?

Meal 1: 2 pouches of oatmeal or 3 eggs w/green peppers 2 pieces of rye toast.

Eat both the oatmeal and eggs (3-1 ratio white to yolk)

Snack: 1 Apple, 2 hand fulls of Natural Almonds

Replace the apple with some protein

Meal 2: 2 Rye Sandwiches w/Roast beef

Lose the bread, chicken breast or lean red meat wit vegetable would be good here

Meal 3: 2 Chicken thighs, red potatoes, spring mix salad w/cranberries n low fat dressing (small amount)

OK

Snack 2: Banana and can of tuna

OK

Meal 4: Chicken or Lean ground beef with Red Potatoes or white rice, spring mix salad w/cranberries n low fat dressing (small amount)

OK

Snack 3: Plain 1% yogurt and some cottage cheese.

Tones of water all day long. No juice or pop or beer.

You can have a pop or a beer once in a while, it's hard to cut yourself off completely, just keep in in moderation..

~EZ