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[Christopheel]

He needs more food in general, read the before posting sticky in the diet section and for rice :

Eat it if you want pre-post workout or Breakfast. Even if there's a billion better carbs source I believe.

[Boss Man]

[piaylife1]

[Christopheel]

[Boss Man]

True. You need to be aware that as you're active you need a goodly amount calories, and almost certainly above the 2,000 daily average.

Eating too few as described, can be couterproductive, and can make the body create a "starvation mode", where it attempts to hang onto Fat and calories, because it creates a necessity for them.

The lower calories can also cause muscle loss, if you don't give the muscles enough sustenance from things like Protein, as you did before, the extra caloric burn potential from exercise, could double up with the lower Protein intake, to catabolise or atrophy muscles.

[piaylife1]

thanks for the advice. i maintained my weight at 220 pounds for years without any formal exercise or workout programs except for the occasional basketball game. is it ok just to stick to my previous diet before and just lessen the fat and salt in my food?

[swanso5]

go to diet section and read "read before posting...." it's all there then ask questions from that

[cassiegose]

Is there any way you could switch to brown rice? That would help. As for cutting back on the amount of rice you eat... that will also help at first but eventually you're going to have to cut back again in order to keep seeing changes. It might actually make it easier to slowly cut back on rice than to just stop eating it all together... especially if it is a staple in your diet. Switching to brown rice would definitely be a better source though.

Going back to your meal that you posted...

Breakfast doesn't look too bad. You're only getting about 10-15 grams of protein there. That’s not enough. You want to aim for about 1 gram of protein per pound of body weight so you’ll want to increase that. For your mid-day snack you’re going to want to add protein (you should be eating protein at every meal). Your lunch looks great! For your mid afternoon snack, stick with the salad and add some protein there. For dinner I would just have the veggies and chicken breast. If you feel hungry again before bedtime you could have a little more veggies and protein. When are you exercising? If you’re exercising in the afternoon you could have your rice around the time of your workout to ensure that you’re burning it off. For instance, if you’re going to be eating rice for lunch and for dinner, it would be beneficial to workout between those meals as the rice would actually help fuel your workout.
A couple of things to remember… you should be eating every 2-3 hours, you should be eating protein at every meal, and you should avoid carbs in the afternoon if you can help it (unless you’re working out in the afternoon). Also, as previously stated, you want to make sure that you're consuming enough calories as that will help your metabolism function more efficiantly thus helping you naturally burn more calories.

As for you sticking to your previous diet and lowering fat and salt in food... this might help you at first but there is more to it than just lowering salt and fat. If you want to see serious permanent results you'll want to make additional changes than just fat and salt. :)

Hope this helps.