Diet i Need help!

[butchbakes]

OK my diet is terrible i know this!

I have a fair bit of excess fat aroun my mid rift, and major man boobs. I've decided enough is enough, I've given myself a time scale of one year to get rid of all the excess podge! The wird thing is i have no noticible fat anywhere else on my body.

What i really need to know is the best Diet for me, and the most effective excercise in loosing boy boobs, lol! I don't actually take in more calories per-day than i should. HOwever what i have been eating is mainly crap! Although thats stopping, i'm really not a , although love cycling.

Also i'm not trying to turn in to the Hulk, i just want to get nice and tonned.

 

[geddy1234]

Hi.

It's a good thing you have your daily calorie intake under control, that's very important.

I would recommend a diet which is high in protein and lower in carbs and fat. I like eating 6 meals a day. This is what a typical day looks like for me:

breakfast:
oatmeal mixed with milk and 1/2 serving protein shake. If you don't have a protein shake, you need another source of protein (egg or tuna is good)
snack: almonds, or an apple or such
lunch: tuna sandwich/tuna salad, salmon and salad or such (protein important)
snack: almonds, or an apple or such
dinner: chicken & brown/whole grain rice or salad is great)
snack: almonds, cottage cheese or such

Within half an hour after finishing a workout, I eat a banana and a protein shake. Post workout meal is quite important. If you don't have protein shake, some other form of protein will do (chicken or tuna)

While on a fat loss diet consuming enough protein is important. Many say you should consume approx 1 gram protein for every pound of body weight.

I highly recommend lifting weights and high intensity interval training (HIIT) for fat loss. A good way to start is lifting 3 times a week (both upper and lower body exercises)
You can do HIIT 2-3 times a week, on days when you do not lift weights.

I am not a fan of jogging either , that's why I love (HIIT). I believe it is better than regular slow cardio because it builds more muscle, prevents muscle loss and it doesn't take up much time.

HIIT means working at 75-100% of max for a short period of time (30 seconds to 2 minutes), and then go slow for about 1-3 minutes). This would be 1 set, and you can do 3-8 sets, depending on your fitness level. You can do sprints on bike, running, swimming, jumping, crawling etc...whatever you like.

Hope this was helpful