"Body Recomposition"

Does anybody maybe know how to go about doing this?   I'm around 12 stone now from coming down from an alot higher weight, but still find that even at this average weight on scales my body is still consisting of too much fat, as that's all I was built on before, mentioning the 'higher weight' .      
 
 Whats maybe the best way about going about this problem?      Simply to do fat burning things/good diet and + weights at the same time to put back some of the weight so i'm not actually dropping anymore pounds?        Or is it a little more complicated than that

 Any helps appriciated :)

alex

Just keep training hard to gain muscle and keep the cardio for fitness and fat loss.

Post your diet up and someone will commment to help you goals

Thought I'd throw my diet up here like you mentioned, have posted it up here once before but still need a couple more suggestions etc.

 For breakfasts have either readybreak/Honey Nut Cherios(wholewheat nestle cerial)  with a banana and maybe an Orange instead of Orange juice.


Lunches are usually sandwiches or Tortillas,  homemade ones without the fatty dreasings the shop ones come with makign them really unhealthy.  Both filled up with /chicken/cheese/lettuce/tomatoe/bit mayo etc.    Been advised and going to start trying other things, like hot meals, chicken breast/pasta and the like, but definately could use abit more help on lunchtime food ideas.
 
Evening meals after on Mon/Wed/Fri (days i do muscle training at the gym)    
I have a meat/fish focused dinner-  so cod/ haddock in light batters.
 Or meat meals like: chargrilled chicken done in the oven, roast chicken, breast/legs, also have liver, pork/ pork chops.   
Then with whatever of that fill the plate up with stuff like like: boiled potatoes, croquetes, mash, omolette etc.  Plus to go with it, brocoli, cauliflower, cabbage, carrots, onion, cellary, peas, green beans, peppers etc.    
So like oven chicken,  croquetes,  omolette, brocoli/carrots/greenbeans typical meal I'd have no a Mon/Tue/Wed.


Tues/Thurs after CV tend to have pasta/curry meal(homemade).   Macaroni/ham/cheese, spag bol, sometimes tagliatelle pasta with chicken breast cut  into it, don't eat the fatty souce pastas.
Chicken/beaf/lamb/mince currys, long cooked out with peppers, onions, mushrooms, spices etc, healthy good tasting stuff.

Saturdays: Pretty much anything within reason, could be pizza, pasta, curry, meat/fish  don't really plan that day.

Sundays:  Have roast dinner Chicken/Beaf/Pork/Lamb, 4-5 roasties, carrots, green beans, cabbage, broc/cauli, leeks few yourkies.

Try to eat regually,   so the 3 main meals, and between them small things like different fruits    (try and keep the 2-3 hour metabolism)  Also eat a banana about 30 mins before going the gym, and a tin of tuna on days I do muscle work about 25 mins after finishing the gym.

Don't think what I'm eating at the moment is terrible, but could use some comments/help with it,  especially other things to be eating for lunches.  Any helps appriciated, cheers

alex

It may not be terrible, but it's far from ok mate; to be blunt!

Honey Nut Cheerios are not good - choose a slow digested carb source

You have already commented on your lunches

Fish in light batter...?!

You need to keep your protein high every day, not just on 'muscle work' days

Readybreak/Banana okay for breakfasts? Only have the cerial when I'm in a hurry, or have it for a snack etc :)

 Meaning like good quality fishes.

Could I get a few suggestions on lunches, few other good things to be having?

 Ah I see,  so alot of protien, could simply be some form of chicken each day? aswell as the more protien focued evening meals after training those days?

 thanks for the help, almost ran out of questions, just wanted a few pointers on were to improve on what I'm eating :)

alex

For lunch ive found that a tin of tuna and a couple of light rice cakes/rice crackers to be nice, light and easy. I generally eat it at my desk at work, much to the disliking of a couple of the guys lol.

Failing that, the sandwich van sells some nice chicken/tuna/vegitarian salads that are less than 120kcal for £2.

Ive also found that a protine shake with half a packet of angel delight can be a satisfying meal and bit of a treat while still being reasonable on the stats.

Why not try a fruit salad or tinned salmon?

usually have a tin of Tuna myself too,  just after i get home from a workout though :)

 hows things like chicken salard sandwiches on a good type of bread?    Chicken, pasta, jacket potatoe, beans, all okay ideas for lunches?   definately do want abit of a change from bread/ tortilla wrap (homemade) sort of afternoon meals :)

thanks for the help,

alex