I'm playing footie (pretty high level) twice a week. And I walk a lot. Diet good, if a bit rich. However, I do like my pints.
I need to get rid of a little weight (face and belly) in one month.
Help required here.
How much - because you wont go from beer gut to 6 pack in a month. But anyway, here is some advice:
Go to the gym - get 4 split body sessions in there - chest/shoulders, bicep/tricep, back/abs and legs. make sure these do not last for longer than an hour, as testosterone levels drop after that, and have a post workout shake.
Multiply your bodyweight in kgs by 29 (eg I am 85kgs so for me it would be 2465) and minus that figure by 500 - that is the amount of calories you should intake per non-football playing day (for footy days add 300 extra calories), and 45% of the calories should come from carbs, 40% from protein and 15% from fat. Split your daily calorie requirement over 5-6 meals, as this helps reduce insulin spikes from the standard 3 meals per day (have a protein shake/yoghurt, as that counts as a 'meal') - for example if your daily calorie requirement was 2000 then you could have the following diet:
Breakfast - 200ml milk with 30g porridge with 2 weetabix (crushed) in the porridge with tea = 450 cals.
Morning snack - protein shake/bar = 250 cals
Lunch - Healthy eating tuna sandwich with salad (300 cals) with yoghurt (mullerrice plain, pro-bio yoghurt 200cals) = 500 cals
Afternoon snack - almonds and some fruit = 150 cals
Pre-workout - banana = 100 cals
Post workout - protein shake = 300 cals
Dinner - Pasta with chicken in tomato sauce with salad = 250 cals
And drink plenty of water throughout the day - about 4-5ltrs of water per day (gradually increase intake) - this will also help fatloss.
Regarding the booze - try to stick to once a week (on a rest day), and have one cheat meal per week to make you feel sane!