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Where do you go for diet info??


I don't eat red meat either. I do eat pork sometimes but mostly fish, eggs, turkey and occasionally chicken and of course dairy etc.

If you find you get bloated with carbs etc, take care when eating legumes and carbs.
I have fructose/fructan intolerance so have to be super careful, as an example.

But mostly, keep things like potato/sweet potato, rice (if tolerated), oats (ditto), and fruit/veg and maybe add in quinoa. Good source of protein and carbs and not as bloat promoting.

If you are looking to lose fat and want to preserve muscle, it's a good idea to increase your protein to 2g per kg of LBM (I use my total weight x 2.5g because I'm tiny but generally speaking the former is good).

With diet protocols, there is no magic solution. CBL and others are all good, if they work for you as an individual. With my food intolerance, I have most of my carbs at night and I feel better that way but I don't do that every day. Depends when I work out.

It's not a bad idea to stack your carbs around workout time (ie a little pre workout and a good amount in your post workout meal).

You already seem to know how your body reacts to carbs and fats. It might take a little more experimentation (took me a few months) but you will find it's easy to adjust as you go. Just don't switch around every week. Give yourself a few weeks to determine if you are gaining or losing fat/muscle at a sustainable rate.

Don't look at the scales. Look in the mirror and measure yourself if need be. That is a much much better indication of where you are at. The scales are misleading, ESPECIALLY when you are in your healthy range and are looking to change your body comp.

Good luck
 
Judging by your photos, don't bother trying to "lose 3kg" or any weight.

you need to put some muscle on that frame and, depending on your BF%, maybe lose a little bf but I'd say, throw away the scales NOW.

You could get leaner and meaner but weigh more than you do now.


Frankly, that is my goal at the moment! So I know
 

You have had 4 kids and you look like that???

As I suspected you are way to hard on yourself.

But if you experience the bloating from eating grains that might be the issue, looking at the photos I don't think you actually carry any excess fat to speak of, and your stomach is just bloated from food intolerance.

Also at your weight its more the mirror that will tell you change rather than the scales, as you don't really have many kilos worth of fat to lose and as you gain muscle and get leaner your weight will probably stay the same or might even go up but you will look leaner and smaller.

EDIT:

Was beaten to it Did not even read the other responses till after I typed this.
 
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