balance in nutrition advise needed

Question
about 7 months ago I lost 50 pds in 4 months . I wasnt trying to lose that much but due to  high stress related issues i.e. loss of appetite, not getting hungry, anxiety, etc I did. I was overweight before the loss, dropped to low average in 4 months and over the past 3 months have brought my bmi to the middle average range. my problem is: somewhere in the hop scotch betw over, low and medium I threw my body off. I am trying to find a diet that will help me decrease body fat and increase  muscle mass. my calorie intake now is probably around 1,500 calories a day. my diet varies, its not set in any way. what foods and how much (1 cup, 1/2 cup, etc) per serving would I need to eat to gain muscle without gaining fat. basically looking for a good high protien and veggie diet that is good. what meats and veggies are best, what to avoid, etc.. I use a total gym for  20-30 mins a day and am always active for most of the day (basic everyday things) . I rarely have time to lounge around. if you have any exercise advise, definently do share. I want to lose fat from my stomach, butt, upper thighs mostly. everything else thinned out alot, even the "problem areas". but I still have excess fat in those 3 areas. not enough in the tummy to where I have love handles showing thru a fitted shirt, but enough to where a good tone up is needed (lower stomach especially, the chest area doesnt need work I have barely any fat there and my shoulders and arms are toned also) . as far as foods go, for meats I only eat beef and chicken, for veggies I will eat anything except asparagus and brussel sprouts. I am not a big fan of pasta either but do eat it every now and then (once a week) everything else besides that is a go :) I use olive oil (2 tablesp )if I cook with oil, if there is a better oil to use switching isnt a problem.. thanks in advance

Answer
Hi,

In order to help with losing all fat in the body you need to do the following if possible:-

You need to eat lean protein like chicken, turkey, pork and lean beef. Also you will need energy in the form of complex cars, like whole meal pasta, cereal, and grains. Also any sports drink that has maltodextrin and where 70% or more of the carb content is not sugars.

Try to eat whole wheat products. They have sugars but their form is complex carbs, so they break down slower than simple cars (sweet tasting). Complex carbs help to sustain exercise. Try to consume foods low in fat, low in cholesterol, low in salt and low in added sugars. Include lots of complex carbohydrates (such as whole-grain breads, cereals and pasta), fruits and vegetables. For the liquids you can consume sports drinks that have a high amount of a complex carbs like Maltodextrin.

Carbohydrates are in 2 forms, simple (e.g.: glucose, fructose, sweet tasting foods) and complex (Maltodextrin, whole meal pasta, potatoes etc..). The 100 calories of simple carbs will generally need to be used by your body immediately, or they will be stored as fat.
Complex carbs take longer to break down, so if you do prolonged exercise then most will get burned up. But all excess carb calories generally will be stored as glycogen by your liver then fat as storage for later use.

Have you had a body fat percentage test yet? That is a good indicator to see what kind of weight you have put on over a period of time. That way you will increase muscle mass and also reduce fat (fat under the skin) to show off

Joining a gym has the following benefits:-

A) Get the correct instruction for working out,
B) Get the correct advice for exercises from a personal trainer
C) Get access to many different machines to build up your complete body fitness from strength, aerobic fitness to core inner strength to stretching and balance exercises.
D) General motivation from like minded individuals.

You need to get a balanced workout for all muscle groups. All muscles work together in the body and all need even amount of training. And don抰 forget stretching is important as weight lifting can reduce flexibility.

Thanks.  

1. Prev:Help me get HEALTHY!!!!!
2. Next:I need advise..