Help change my diet please!

DiscoBiscuits

I'm 5'11 and about 15 stone, I do 2 and a half hours of cardio and weights training in the gym 4 days a week and 3 days of rugby (2 training sessions and 1 game a week)

The only problem is im still carrying over a stone of fat on me!
Im well aware my diet is bad but I have no clue how to mix it up!

I wake up at 7:50am

Breakfast : Bowl of Cheerios (8:00am)
Tea : 2 slices of brown bread with flora butter and jam (11:00am)
Lunch 1 : Brown bread sandwich with chicken tikka and cheese toasted (1:00 pm)
Lunch 2 : Panini cheese, ham and chicken (5:30pm)
Dinner : potatoes, carrots and meat (steak, chicken, beef, fish etc.) (9:00pm)

Most nights i would have a snack after dinner and then in bed for around half 11 or 12

P.S This is my first thread so be gentle! =]

Stench Blossoms

Lots of bread in your diet. Try cut that down.

Have eggs for breakfast (scrambled, poached, boiled)
Salad and soup for lunch.

Dinner doesn't look that bad but your portions could be too big.

Kill the bread.

Breakfast - eggs & something. Poached eggs and bacon, salmon and scrambled eggs. Chicken and pepper omellete. Hard Boiled egg and 2 sausages. Get proper (protein) food into you to start the day.
Lunch - More meat! Burgers without the buns, chicken stir frys, Tuna Steaks with an abundance of Brocolli / Cauliflower and cheese.
Dinner - Same again! Get more meat into you, lash a heap of vegetables on top, and get it into you.

With the amount of exercise that you're currently doing, making your meals focus on eating foods as opposed to eating "processed" foods like breads, pastas, rolls, paninis etc will mean that you should be able to cut the fat quite quickly.

Bottle_of_Smoke

I think you're overtraining to be honest. My suggestion would be cut your cardio out of the gym. you get plenty from the rugby and only go 3days a week for the weights

Overtraining messes with hormones. Hormones influence whether you get fat or muscle

Bottle_of_Smoke

also are you snacking and drinking alcohol? for the amount of training you do that doesn't seem like much food.

and get vegetables into your lunches and dinner.

DiscoBiscuits

Snacking and drinking are my biggest problem. I usually drink alcohol 2 or 3 times a week! But recently cut it down to 1 night a week. Thanks for all the advices. Didn't notice i was eating so many carbs.

ANSI

DiscoBiscuits wrote: »

Snacking and drinking are my biggest problem. I usually drink alcohol 2 or 3 times a week! But recently cut it down to 1 night a week. Thanks for all the advices. Didn't notice i was eating so many carbs.

This link is more cholesterol related but the site is good

DiscoBiscuits

Started my new diet a few days ago just thought id throw it up for ye to make sure its okay!

Breakfast: 2 hard boiled eggs (08.00am)
Tea: Cold roast chicken breast and tea of course (11.00am)
Lunch1: Vegetable soup and water (1.00pm)
Lunch2: fruit most of the time. Sometime meat and veg. (5.00pm)
Dinner: Meat, potato and veg (some times Lasagna or spaghetti bolognese) (9.00pm)
Snack: Dry roasted nuts ( random times of the day usually before 4pm)

Exercise is as normal really don't have it in me to do less! Have to get my four days in the gym, not too bothered if I miss training. I have missed a good few friday trainings in the last 4 weeks.