I am a newbie here so please be gentle.
I would be very greatly appreciative of some advice with the following; I have tried to make this thread as detailed as possible.
In around 2011 I started running outdoors (not on a treadmill) with a view to increasing my fitness levels and slowly loosing some body fat. At the time I was around 38 years old, with a height of 5' 7", weight of around 87Kg and body fat of around 28%, so not in great shape. I was running around 4Km 2-3 times a week but with no real change in diet. Over the years my fitness improved and my weight reduced very gradually until the middle of 2018 where I weighed around 82Kg.
In around 2015 I completed a half marathon in around 2 hours.
From June 2018 I started to look at my diet and the biggest change I made was to reduce the amount of sugar and alchohol in my diet considerably and this has accelerated my weight loss considerably and I now weigh around 77.5Kg. During this last year I have found that I have lost noticeable weight from my stomach area and upper and lower back. I must confess this had made me move around more easily and have almost completely lost my 'love handles'.
My current running reigime is around 3-5Km every other day for two days and then 6-7Km once a week and my diet is as follows:-
2 Litres of filtered water drunk throughout each day
Breakfast weekdays - Large bowl of rolled oats
Breakfast weekends - As above or maybe two fried eggs on wholemeal toast or
Large bowl of scrambled egg
Lunch weekdays - 4 cooked chicken breasts (150g) or
mango and brazil nuts or
250g of mackeral or
shish lamb (100g)
Lunch weekends - two fried eggs on wholemeal toast or
2 x tuna may wholemeal toast sandwiches
Dinner weekdays / weekends - 80g of wholewheat pasta and fried fish or
125g of breaded cod with fried veggies or
125g Salmon (in butter) with fried veggies or
Breaded chicken with fried veggies or
Chicken Curry with basmatti rice or
fishcakes with fried veggies
Evening Meal / Pudding - Large bowl of fresh fruit or
Large bowl of scrambled eggs
Frying is in small quantities of either coconut oil, extra virgin olive oil or rapeseed oil. I eat no cakes, snacks or pizzas but I do have a large handful of mixed nuts (once a day). I drink ocassionally (once every 2 months).
I have two multivitamin tablets a day but do not have any sports supplements.
I feel I still have the capacity to reduce weight further through diet (around a month ago I cut out my once a week Pizza) and running but do not to have a 'saggy skin' or 'skinny fat' look. I have an aim to have a six pack and perhaps put on some muscle however I really want to avoid going to a gym. I would be very thankful if someone could provide their thoughts to assist me with this.