andy111a

Hi all. Need some advice on a diet i can follow to lose the beer gut and generally get in shape, whilst aiming to not lose any significant strength. I have only recently just got back into the gym after a lengthy lay off and am looking to start taking my training more seriously. I have just started to add cardio upon waking in the morning, and aim to just start eating clean and to cut out all processed junk. I Guess am just wondering how much calories/protein/carbs/fat etc i can get away with eating, especially the carbs part, so that i have enough energy to fuel my workouts? I understand the types of foods i should be basing my diet on - oats,brown/basmati rice,yams for carbs, lean sources of protein and plenty healthy fats etc Its just the macronutrient amounts and quantities that i am struggling with and how to split the meals as i usually train in the evening.

I know that i need to be in a calorie deficit. I am not looking to get shredded/cut like a bodybuilder, but just to have my body fat in the very low teens or slightly lower. I weigh just under 90kg at the min, but have a beer gut and excess fat on the chest. I have not been following a diet as such, therefore would appreciate if some of you guys could help a overweight powerlifter, devise a decent meal plan to retain strength and to look better!

Sorry for the long spiel, hope some of you very knowledge guys can help, i would appreciate it.

cheers

Andy