Our expert says:
Nice to hear from you again!
You should be eating about 2270 – 2400 calories per day. Not sure what is in the breakfast, bar, on the sandwich, and what you eat for dinner – thus I cannot calculate the values – will you please do so and see if it is in line with the daily calorie values that I have calculated for you – now you will be able to see where you are going wrong – you should be consuming those calories split into 6 meals per day – DO NOT SKIP MEALS! – and with a ratio of 50% carbs (low GI ONLY!), 30% lean protein, and 20% fat of which 2/3s should be good fats (avo, olive oil etc). To reduce your body fat stay in the same ratios, but cut 500-1000 calories per day – do this only until you reach your goal then you will have to increase your calorie intake again to rebuild some of the muscle that you would also have lost in the process, but at least it will be from a low body fat base.
Good luck and go and view other answers – you will find a lot to help you on your way.
Take care and enjoy the festive season.
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