Ok I've decided to run with Anthony's weight loss program for 12 weeks in order to lose the beach ball stomach and hopefully gain some muscle mass in the process

My diet plan so far consists of the following

Breakfast

One 30g bowl of bran flakes with 200 ml of skimmed milk

1 apple


Snack

fat free yogurt 200g (muller strawberry_

Lunch

100g of chicken on Granary Bread and a TBS of low fat mayo
Another apple

Snack

20g of almonds

Dinner

Pilau rice with 100g of chicken in tikka sauce

Snack

Small slice of bread with 1 TBS of peanut butter
250ml glass of tropicana orange juice

Each meal with 1.5 pints of cold water


Training

6 exercises

Bench press
shoulder flys
Leg extensions
squats
barbell curls
vertical rows

3 sets of each which I'm now changing to as many repetitions as i can do of each in one set

Can anyone adivse on anything i could improve in either my diet or my training

Thank you