About 2 years ago, I used a book called Matt Roberts Fat Loss Plan, and lost a considerable amount of weight, although it took an age to do so because I couldn’t afford the diet the book suggested and only followed the exercise part of the book. I ate what I thought was good, oatmeal cereal in the morning, fruit mid morning and mid afternoon, a rice / pasta meal in the early afternoon and fish / white meat with veggies at night.
Sadly, I quit after I seriously hurt my shoulder whilst - of all things - training. It has taken me two years to pluck up the courage to start again due to a period of depression. The depression is much better now, although it still pops up to demotivate me. I joined World Gym in Donghu, tried a personal trainer who was ridiculously expensive, and went back to the Matt Roberts book.
However, while I have no problems with following the plan at the gym, I am clueless about what I should do regarding my eating patterns. For the past month, I have - because my wife has asked me to join her - embarked on Herbalife, taking various supplements with a shake for breakfast and dinner, and a normal lunch. I have heard a lot of slander about Herbalife, but because it seemed to focus on marketing, I ignored it.
I am losing a little weight around my belly, but I feel that my diet still needs a lot of work, so I will end Herbalife and try something involving real food. Today, I had my shake for breakfast at 9am, a good portion of pineapple and star fruit at 12, some steamed dumplings (with chive filling), pickled cabbage and fish ball soup at 3.30pm, a small sandwich at 6.30 on my break, and a shake at 10pm. But it feels wrong.
I would love some basic advice on the best times to eat, what particular nutritional sources to look for at those times and what I should avoid, considering that I work cram school hours, which are 4.30pm - 8.30pm. If people could say what they do in brief, that would be great, but bear in mind that my goal is losing my stomach girth (not getting a 6-pack) and getting fit enough to be able to find my own way should I decide to go for more.