my eating plan - any advice

bombedbiscuit

Below is my daily eating plan give or take a couple of changes. Can anybody shed a light on things i can add or take away form my diet. I train in the gym 2 days a week , 1 hour football and 10k run the weekend.

breakfast
7.30am - 2 slices wholemeal bread , 2 eggs scrambled.
1 pint of water

10.00am - pear

10.45am - apple

lunch
12.30/1pm - depending - white wrap(or brown bread) (plain chicken , peppers , onion , lettuce , tomato , small amount of white cheese , relish)

- diet coke

4.30pm - can be any 1 of the following natural yogurt , toast , even cereal .

dinner is usually varied between the following

7.00/8pm - depending - omellete with up to 5 veg

or lean steak , oven roast veg ( seet potato , peppers , carrots , brocollii)

or steam fish ( with broccolli , asparagus , etc)

or chicken breast ( same as above)

should i be adding protein shakes or any other supplements. currently nearing 15 stone , 6ft , trying to lose fat , increase muscle tone.

SunnyDub1

You are consuming A LOT of carbs.

You would be surprised at how much weight one will lose just by cutting down on carbs and increasing protein and good fat in take... I know from experience.

Cut out the bread, wraps, cereal and fruit. Eat fruit in moderation as it contains a high level of sugar. Try having nuts, berries instead.
Also cut out the diet coke, drink plenty of water.

your breakfast, lunch or dinner plate should consist of a protein source and plenty of greens.

your dinner looks spot on.

Have one of them for lunch too.

Use one of these (microwave available at work?) - trick is to cook double portion of dinner each evening, one for the evening, one for lunch the next day.


Breakfast - eat some eggs, or some meat. Or some eggs and meat.

Eat more vegetables in general.