Our expert says:
Firstly apology for waiting so long for me to get back to you!
Your results are awesome! Well done! I agree that the last 3 months’ progress is not in line with what can be expected – it might be because you are eating more calories than what you body needs and maybe not in the right macro nutrient ratios or it might even be that you are under consuming calories. My guess is most probably that you are eating too many carbs, the wrong kind of carbs and that your diet is too high in fat. I recommend that you eat about 1600 – 1800 calories per day. Divide those calories into 6 meals per day with a 40% carb – 40% protein – and a 20% fat ratio. Make sure that you consume high GI carbs before and during your training but the rest of the time only low GIs. This scenario will help to control your appetite and ensure enough energy for every new day’s training.
Try the following Sample Meal Plan:
BREAKFAST: ½ - 1 cup Rolled Oats with Fat free yoghurt and fat free milk
SNACK: Meal replacement shake
LUNCH: Tin of tuna in brine, salad ingredients and a ½ - 1 cup low GI Carb(rice & lentils)
SNACK: Meal replacement shake / bar
DINNER: 1-2 skinless chicken breasts, ½ - 1 cup low GI Carb e.g. rice &
lentils or sweet potato and lots of veggies (obviously with no butter)
Take lots of care
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