recently i went on holiday... and really let my self go! come home and weighed my self and i had put lots back on!!..

im just wondering what is a good, effective daily diet?.
its mainly the ''Love Handles'' and ''Pudgey Stomach'' thats come back..
is it true that a pudgey stomach is caused by sitting down too much?

once i get a good diet plan im going to start the gym again. 1 hour 30 minz, down the gym 3 - 4 times a week.
any help would be great .

well dont all rush to reply lol O.J

I think it may be because no one is going to create a diet plan for you. Most trainers on here charge for that, including myself, however what you need to do is first, figure out what your calorie requirement is for fat loss. Do a google search for online calorie calculator. Then, based on that calculation, divise a diet. A good way to breakdown your macros for losing fat is a 40%p - 30% f - 30% c ratio.

Try and keep your carb intake to pre, post, and post-post workout meals and comsume healthy fats and fibrous veggies at other times of the day. Utilize 6-7 meals a day and space them out approx. 2.5 hours apart from each other. If you are having trouble figureing out what to eat, check out my grocery list over at my forum. Grocery List - iTransforum.com

And the only way I see someone getting "pudgey stomach" from sitting down is if they are sitting on their ass all day, eating like garbage and not working out. Other than that, no, I don't believe it is possible to get that just from being in a seated position.

Good luck to ya man.

You need to reduce body fat to get rid of that "pudgey stomach and love handles." Here are my favorite tips to get you started:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas please PM me.


All of the above things combined will result in fat loss.

Also, this question has been addressed many times. You need to research the forum before asking questions. Usually you'll see the answers are already here.

I never asked for 1 to be created, i just ment a basic diet plan. just to help me out a little lol

If you don't have the desire to make one up yourself, then poke around peoples diaries and get some ideas. Got to Bodybuilding.com and look at some of the transformations and their meals.

Take what LV gave as great advice and do a little research and should get something set up in no time.