General health/fitness advice needed

Mr. Manager

Hey all,

I've been going to the gym in work just about every day I'm in the office but do shift work so sometimes I could be in for 3 days with 2 off then back in again for 4 days with 4 off so consistency/routine is a little difficult

Obviously with being in work I can't be in the gym for too long, about an hour is the most I can get away from the desk. That hour is filled with either a 5k run or a 30 minute weight loss programme on the treadmill, 1K on the rowing machine, 10 sit-ups, 10 press-ups, 50 stomach crunches and between 12-15 bicep curls. *Not posted in order of accomplishment*

My problem is, I'm noticing little to no difference around my gut. My arms have gotten bigger, my upper body has toned up, my legs have grown muscle - generally, I feel and look a lot better except when I take a peek at my belly.

My diet is awful, no point lying about that. Because of the hours I work (12pm-10pm) it's difficult to fit in a good meal. Most of the lads in here get take-aways (which I've been known to do but not anymore). The job supplies us with a dinner at 13:30 but from then on, there's not much to eat so I have to bring in my own food. Usually consists of a big batch of spaghetti that will last a few days or a big dish or lasagne.

Avg diet is -

Breakfast:
A yoghurt or 2 slices of wholemeal toast

Lunch (in work):
Soup (either tomato, vegetable or potato n leek)
Main ranges from - Chilli Con Carne, Chicken Fajita, Chicken Curry, Lamb Balti, Indina spiced Lamb and various others.
Dessert of strawberry bakewell

Lunch (outside work):
Curry Noodles/Frozen pizza n chips/Frozen chicken chips or a pasta dish

Dinner (in work):
Either Spaghetti or Lasagne

Dinner (outside work):
Cajun chicken n rice / Chicken curry n rice / Beef Burritos / Chicken Fajitas / Spaghetti / Lasagne


Any help re-arranging my diet would be hugely appreciated. It's just tough though as I'm such a fussy eater. I don't eat eggs and have little to no vegetable/fruit intake.

I'm 23, 6'0 and weigh 76Kg. Would really love to be able to trim my gut down so that I can concentrate on toning up and building muscle afterwards. Just feels like I'm pissing into the wind at the moment.



Sorry for the long post and thanks for anyone who stuck around to read it

miajen

youve bascically answered ur own question.... ur diet is shocking, you'll have to start preparing your own meals at home b4 you go to work, eat small amounts often - around 6 small meals daily and snacking with nuts and healthy snacks between meals, its discipline that you need, the only way you loose your gut fat is my doing cardio exercises - every1 has a 6 pack but its well hidden behind ur belly fat!!
im time you can up your protein intake by eatingg chicken etc this will help with the muscle growth,

Cardio for the body fat and healthy diet my friend, good luck

yours in fitness Roscommon Girl :-)