help for belly fat and bloating

[ganu]

hi my bmr is 1745.19

and am moderately active so 1745.19x1.55=2705.0445 calories

i am 5.11..163lbs...18%bf

my diet i think is all wrong due to bloating and belly fat..can someone tell me whats wrong

morning

fruit pear
coconut water
oats 3teaspoons
5 almonds
3eggwhites1yolk
2 brown bread toasted
green tea with half teaspoon sugar

afternoon

two millet bread
2 green vegetable dish
200 gms fish
i cup brown rice

pre workout-1 banana or oats bar
workout-1hr
post workout-1banana and 1 sachet isopure low carb

evening
milktea or black coffee with 1 teaspoon sugar
1 nitrotech protein bar or 3 egg omlete with two brown slices


night
250gms-fish
1 pulse dish
2 vege dish
half cup brown rice

1 1/2 scoop whey before bed

i know somethings not correct can someone please guide me

[kalspic]

hi my bmr is 1745.19

and am moderately active so 1745.19x1.55=2705.0445 calories

i am 5.11..163lbs...18%bf

my diet i think is all wrong due to bloating and belly fat..can someone tell me whats wrong

morning

fruit pear
coconut water
oats 3teaspoons
5 almonds
3eggwhites1yolk
2 brown bread toasted
green tea with half teaspoon sugar
5 egg whites 1 whole, half cup of oats
afternoon

two millet bread
2 green vegetable dish
200 gms fish
i cup brown rice
take out the bread and just do the rice,fish and veg.
pre workout-1 banana or oats barwheres the protien get 20-40gs with some oats about 30-45 minutes before working out
workout-1hr
post workout-1banana and 1 sachet isopure low carb
not bad might want to up the protien
evening
milktea or black coffee with 1 teaspoon sugar
1 nitrotech protein bar or 3 egg omlete with two brown slices
put night last meal here and have a half a cup of cottage cheese with some natty pb before bed[/B]

night
250gms-fish
1 pulse dish
2 vege dish
half cup brown rice

1 1/2 scoop whey before bed

i know somethings not correct can someone please guide me

just giving you a few ideas but let the other tweak it to perfection.

[jamyjamjr]

hi my bmr is 1745.19

and am moderately active so 1745.19x1.55=2705.0445 calories

i am 5.11..163lbs...18%bf

my diet i think is all wrong due to bloating and belly fat..can someone tell me whats wrong
i see a coupla issues
morning

fruit pearomit, use complex carbs only in the morning
coconut wateromit
oats 3teaspoonsmake it a cup, about 27g carbs
5 almondsseperate your pro/carb meals and pro/fat meals, omit
3eggwhites1yolk what size eggs? i'd go with xl and make it 5 egg whites, 1 yolk
2 brown bread toasted omit, do EITHER this or the oats
green tea with half teaspoon sugar man up, lose the sugar.. green tea is great

afternoon

two millet breadomit
2 green vegetable dish
200 gms fish
i cup brown rice

pre workout-1 banana or oats bar
workout-1hr
post workout-1banana and 1 sachet isopure low carb

evening
milktea or black coffee with 1 teaspoon sugaromit sugar
1 nitrotech protein bar or 3 egg omlete with two brown slices
omit protein bar, eat real food, more benefitial

night
250gms-fish
1 pulse dishwtf is this?
2 vege dish
half cup brown rice

1 1/2 scoop whey before bed
again, eat real food, more benefitial, i personal love 1/2lb london broil right before bed, it sustains amino acid levels throughout sleep much better
i know somethings not correct can someone please guide me

in order to completely tweak your diet, i need macros for all your meals (pro/carb/fat/cal)

when you have that, we'll perfect it

[jamyjamjr]

i also see another issue.. ur 5'11 163lbs with 18%bf??
that would put your lean body mass at about 133lbs????

u sure you got your bf right??? or did you make a mistake somewhere with the numbers??? maybe your weight?

[ganu]

hi thanks for you input..

i have fat only at the abdomen..have a weak back hence lot of workouts have been altered..

should the bf be more or less if the lean body mass is 133lbs

[ganu]

will get you the macros thanks

[jamyjamjr]

can you post a pic???