Please help!!

[buildingpaul]

Im in need of some diet help here!

Ok ill start with my stats.....

33 years old
6ft
212lbs
16" arms
46" chest
18" neck
36" waist
17" calfs

Im a thin boned guy so I really want the lean look. Now im on medication for anxiety, 30mg of Citalopram a day and 10mg of Diazepam a day. Citalopram has a very well known side effect of putting weight on and its done just that to me! My chest and mid area really need to be tightened up, well I need to loose my tum as its giving the pregnant look! Im very broad so should be able to achieve a good chest width.

Training wise im sticking with the basics, deadlifts, squats, benching, dips etc. Im doing no cardio as it always makes me feel dizzy which is one of my fears with anxietys.....feeling dizzy! I walk my German Shepherd dog about 20 mins everyday.

Any help/advice would be great!

Paul

 

[Drako]

Can you give us an example of your daily diet then we can see what needs to change

 

[buildingpaul]

Can you give us an example of your daily diet then we can see what needs to change

Its not the best mate!

Here goes.....

8am 2 slices of whoalmeal bread with a small amount of peanut butter

12pm Tuna sandwich or beans on toast, again using wholemeal bread

3pm Anything available to be honest

5pm Big range now, from.....Lasagne, chicken & rice, Pizza, quiche with new potatoes......kind of gives an idea here!

8-9pm Some cereal, nothing heavy, say 2 Weetabix or alike.

Im on benefits as cannot work at the mo' due to anxiety so my funds are limited.

Any help would be great

 

[thereal_hellboy]

lots of really helpful experts on here so you will get plenty of excellent advice I am sure!

Best of luck with the anxiety!

 

[Drako]

I live in the UK and eating right is usually quite expensive. But I tend to shop at Netto for my chicken breasts which are like £6.00 for 2 bags which is enough for the week, Asda for eggs 4 boxes comes to £5.00 and 6 cans of tuna £1.62 then if you buy frozen veg your looking at about £15.00 a week for food which aint that bad.

My Diet at the moment: Goal sheading fat

meal 1: 8 eggs (2 whole 6 whites) 2 slices wholemeal toast or bagel

meal 2: Chicken breast

meal 3: 1 can of tuna with light mayo, red onion and 2 slices of wholemeal bread

meal 4: Chicken breast

meal 5: Protien shake after workout

meal 6: Fish, white or red meat with veg

Some guys think this diets quite strict but im finding it piss easy. Try to not consume carbs after 7 or 8pm unless you train late in the evening. and try to have one cheat day per week this is when you can have pizzas, lasange if you ban yourself from eating these foods you'll only want them more.

 

[buildingpaul]

I live in the UK and eating right is usually quite expensive. But I tend to shop at Netto for my chicken breasts which are like £6.00 for 2 bags which is enough for the week, Asda for eggs 4 boxes comes to £5.00 and 6 cans of tuna £1.62 then if you buy frozen veg your looking at about £15.00 a week for food which aint that bad.

My Diet at the moment: Goal sheading fat

meal 1: 8 eggs (2 whole 6 whites) 2 slices wholemeal toast or bagel

meal 2: Chicken breast

meal 3: 1 can of tuna with light mayo, red onion and 2 slices of wholemeal bread

meal 4: Chicken breast

meal 5: Protien shake after workout

meal 6: Fish, white or red meat with veg

Some guys think this diets quite strict but im finding it piss easy. Try to not consume carbs after 7 or 8pm unless you train late in the evening. and try to have one cheat day per week this is when you can have pizzas, lasange if you ban yourself from eating these foods you'll only want them more.

Thank you mate ......going to go shopping later, there is a Netto and Asda just down the road from me.

Paul

 

[Drako]

No probs hope it goes well for you.