Have you any nutrition advice for an active but sedentary man ?
I am 185cm tall, and my weight is 90kg.
I wake up at 7:15, shower, eat breakfast (fried frozen green beens with scrambled egg for example), go with metro to my work.
About 08:30 I arrived at work, I eat oatmeal with milk, walnuts and rasins.
I sit at my desk until about 12:00, then I eat lunch, something brought from home, like chicken with rice, reheated in the microwave in our office kitchen.
I stay in my work to about 17:00 - 18:00
At home, about 19:00 I eat dinner, rest about 30 minutes up to 1 hour and do kettlebell workouts, at least 30 minutes, sometimes 1 hour, then I eat some leftovers again, and later about 22:00 - 22:30 I go to sleep, I simply can’t sleep hungry, tried it a dozen of times.
I’m not fat, but I have a very visible flubby belly, I want to get lost it.
When I don’t eat enough trough the day, I have problems finishing my workouts.
But when I eat much, and sit the whole day, my belly gets bigger and bigger.
Working out in the middle of my work time is not possible.
I cut already junk food like candies months ago, I don’t drink sugar, beer etc.
I don’t want eat astronaut food, like protein powders, or energy bars.
Any advice for someone like me ?
Should I change my morning ritual ? Change the times when I eat ? What meals would you suggest ?