Hi..Please Help me..am new hear..

[sjb999]

Hi,
am an Indian and working as a software engineer.
and working timings are 1 PM to 10 PM (3 weeks in a month), 9 AM to 6 PM (1 week in a month), SAT & SUN are holidays.
could you please tell me a diet plan for weight loss. how should i manage timings with above.

age: 30 years
Height: 5.51"
Weight: 80 Kg
BMI: 31

Presently am doing in Gym:

tread mill - 20 min total - running (8 Kmph speed), walking 6 Kmph
elliptical - 15 min

Please Help me and guide me how should i go forward.

Regards,
John.S

[Boss Man]

This is the sort of thing I post for people sometimes and you might find it useful, although it could be amended slightly to account for things you possibly can't get in your country and things you can.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

[sjb999]

Hi Boss,

Thank you so much for your very useful suggestion.. sorry for late response..with some busy am away from computer...