here is me matt blake in photo need a diet menu

[matbla]

thisis what i am going to eat on monday breskfast eat oats with lactact milk and cup coffee lunch wheat bread with one slice low fat meat and 4 carroter sticks dinner 1/2 cup brown rice and a salad
sorry for the spelling i hope you undersatnd it and if you ca help me figure out the rest of the week let me know this is me belowfrom matt blake

[matbla]

what's up you all

[Ghost]

did you read what i posted before?

try and think you need some protein as well as carbs and some fat. some fruit some veg.

[matbla]

ghost what should be added or removed rom matt blake

[Ghost]

for now a couple of pieces of fruit in the day time, some more meat at lunch and some chicken or other meat with your dinner.
what you are eating isnt enough right now, you want to eat good food and slightly low calories, you dont need to do anything drastic.

avoiding junk food completely will probably make a large difference to your weekly calorie intake. think about having 1 carb source, 1 protein source for at least 2 meals a day.dont avoid good fats such as nuts and olive oil they are fine just dont overdo it.

you dont need a menu in order to eat well, just put together good well balanced meals for now, see if you weight goes down, if it does then stick with it, if it doesnt then gradually reduce portion sizes till your weight starts to come down.

its all a bit of trial and error with good food.

[matbla]

i live in an arc appartment look up www.wwarc.org to see the program
i need a menu to post on ice box they do not help me make a menu due to they are trying to get me more indipendent and they do not realy look at my menus but with my learning disablity i want a good menu to follow and if i see on monday i eat this and i know it is good for me then i will only eat it .
and if you do it for a few day and i will do ing for a few days maybe we can do a week or so and then i follow it for then on and if you have a day maped out just p.m. or e-mail me the day to add . this will help me i stupid and have lots of trouble picking from a list can you help me from matt blake

[Ghost]

do you have any dietary requirements out of interest or other medical conditions?

its 3am where i am if i do write anything it wont be today, sorry, off to bed in a minute. would be tomorrow at earliest.

im not all that comfortable giving a set menu to someone that is following without understanding why and what they are eating, if you were to become sick because of something you arent aware of id feel pretty awful. anyone else have any thoughts on this? (waits for dickhardman lol)

[matbla]

i can eat almost anything and yes you can make a menu for me from mat blake

[Ghost]

alright mate, might have a go tomorrow.

[matbla]

thank you ghost i p.m youthe answer to the question you asked me
you the best i know frommatt blake have a good rest

[Hardball]

Walking will help you lose weight faster.. Try and take a walk several times a week. 30 minutes minimum.

[matbla]

i will do treadmill when it cold out so i do not get sick i
had ashma i hope i spell it right
and yes i need to eat better too so you and ghost come up wwith a menu for me to follow did you see my last reply above that tell you why i need a menu the one with arc web site and i also have two exercise bikes from matt blake

[Hardball]

You can eat anything just eat less and take a walk every day. Eat small portions, try and eat 5 small meals per day with two light snacks.

[matbla]

yes did you read my reply above that talks about arc and why i need a menu to floolw i can not make up my mind if i have to pick from a lost if i know i have to eat this on monday then i know i can only eat that can you read my reply above and help me out.

[Hardball]

For free diet help try www.sparkpeople.com or if you have some money www.calorieking.com.