would appreciate some advice on my diet. i have gained alot of stomach fat and want to shed some of it. is there anything obvious that stands out that i should not be eating? also, are foods that contain a large amount of carbs which sugar bad for fat gain? e.g i try to boost my protein intake by eating these high protein yogurts which have 4 grammes of carbs which sugar per half a tub which i eat before bed and also for second meal in morning so wondering if they are a bad idea
some background first. im 36, 5 ft 8 and weigh 95kg which i feel is too heavy for someone my height. not sure how accurate digital scales are but my body fat readings comes in at 20% which isnt bad but im not sure its accurate and even if it is id like to be a bit lower. i look a bit flabby now which isnt a good look at my height.
in terms of my lifts, my deadlift 1 rm is just over 200kg., squat is approx 160kg now, bench press is 110kg, and shoulder press is 65kg.
my daily food intake is generally as follows:
breakfast-medium sized bowl of porridge, 3 eggs scrambled ( i remove yolk from 2 of them), 2 slices of brown toast or bread with butter, 150g of cottage cheese
mid morning-protein shake, protein yogurt 175g
lunch-chicken breast with 2 slices of bread or toast on non training days, on training days i eat it with a cup of brown pasta (no sauce), apple
afternoon-500ml of low fat protein milk and 150g of cottage cheese
dinner-2 mash potatoes with approx tea spoon of butter mixed with meat(steak, chicken, pork, fish generally) and veg
late evening-chicken breast with cup of hot milk (full fat)
before bed-500ml protein milk and 175g of protein yogurt, 125g of blueberries.
only thing i can think of causing fat gain are possibly the potatoes or the yogurts.