Hi everyone. here I want to go on a diet to lose weight and gain muscle too .. I jog 3 times a week (30 minutes). my problem is that I don’t know if it’s going to go like this! and I also want to know that what I should avoid to eat and that what I should take also I fé 87kg / 173cm

I have a friend who does weight training and he is a trainer in his club he molds his body as if you had fun with dough has modeled he annoys lol  
his me but the rage but I think who could help you.

I repeat sport and always sport daily because the muscles are lost faster than fat unfortunately.

promotes protein in your food.

eat balanced !!!

and avoid sweets !!! cake pastries ….

Here is a classic healthy weight loss diet:

Meal 1:

-300gr of 0% cottage cheese

-6 rusks

-1 orange or 1 grapefruit or 2 kiwis

-1 cup of green tea or coffee

Meal 2:

-50gr of raw weight pasta

– Unlimited raw vegetables with a little sauce

-125gr of poultry or fish such as salmon or egg white omelet

-1 natural yoghurt without sugar

Meal 3:

-300gr of white cheese 0%

-6 rusks

-25gr of walnuts

-1 banana

Meal 4:

-Green beans with a little vinegar

-125gr of meat (different from midday)

-1 natural yoghurt without sugar

-1 apple

During the day: 1.5L of mineral water (2 in summer)

Cardio is 45 minutes 6 days a week.