Hello.
Im currently sitting at 89Kg and am finding it hard to loose weight. I am doing plenty of exercise and i think i am eating healthy, would you please give me some advise on how to loose the weight. Ideally i would like to get down to 80kg. Details on my diet and amount of exercise i do are shown below.
Thanks

Male Age...21 Height....5ft10inch Weight...89Kg

Diet

10am............3 weetabix with skimmed milk
1pm..............ham/cheese/chicken or tuna salad ( lettuce, onion, tomato and cucumber) with 2 spoons of salad cream.
3pm.............. low fat yogurt or small chocolate biscuit.
5-6pm...........Pork chop/chicken/beef or lamb, with baked potato with a little butter, coleslaw and turnip with a dash of milk in it.
9.30pm.......... Either a yogurt or a cheese salad.

I know i shouldn't eat late at night but sometimes if i eat early before exercise i get hungry after. what can i eat late at night or should i try and cut out eating past 6pm all together.


Exercise

Monday.........1.5 hours of thaiboxing.
Tuesday........1 hour rugby league training.
2hours Mixed Martial Arts.
Wednesday....1.5 hours fitness training i.e sprints, 3 mile run, press ups, squat thrusts, squats, crunches and hill sprints.
Thursday.......30minute jog.
Friday............1.5 hours thaiboxing.
Saturday........1hour squash or 2 hours Mixed Martial Arts.
Sunday...........Rest or Game of Squash.

Hey there.

Here are some thoughts:

- First off you have very little EFAs and no omega 3 by my reckoning. This must be a daily part of your diet. You get these from fish, nuts, certain oils, supplements, etc.
- I would increase the protein content of your 10am, 3pm, and 9.30pm meals.
- Cheese salad as a late night snack not the best choice imo... in general cheese (with a few exceptions such as that mentioned below) is not your friend.
- One of the best things you can eat at night is low fat cottage cheese, quark or other low fat slow release protein sources.
- There is no need at all to cut out eating after 6pm, its just a question of what you eat. Keep it very low on carbs and fairly low on fats. I usually go for something like low fat cottage cheese with a few walnuts.
- In general watch your saturated fats. I dont know exactly how much there is in there, but things like cheese, salad dressing, coleslaw, butter, etc should be minimised. Also make sure your meat is as lean as possible.
- It might not be bad to add another serving or two of fruit and/ or veg.

Your workout routine looks pretty intense. Make sure you have the right calorie balance. You just need to experiment a bit and check that you are 1. losing weight, and 2. not getting drastic reductions in performance/ energy levels. Then tweak calories accordingly.

Thanks very much for the info. I appreciate it.