Protein when where howmuch

STaN

Just wondering if you think i should be eating more protein or change my diet somehow for cardio (lower bf %) and weights to build up some muscle (not too much tho!)

Breakfast 7.30am 2 weetabix with honey & milk

Snack 10.30 fruit - apple

Lunch 13:00 2 small pita's with chicken/ham, low fat coleslaw, onion, tomato, cheese slice OR 2 small pitas with tuna/sweetcorn & onion

Snack 17.30 fruit - apple & banana

18:00 Gym for 2. hours. (3/4 days a week)

20:30 Dinner - Stir fry with chicken/prawns, veg, noodles, sauce. (maybe more fish here?)

Any suggestions on where i can read about changing my diet around?

Should i be eating more proteing?

Easygainer

STaN wrote:

Just wondering if you think i should be eating more protein or change my diet somehow for cardio (lower bf %) and weights to build up some muscle (not too much tho!)

Breakfast 7.30am 2 weetabix with honey & milk {10g protein}

Snack 10.30 fruit - apple {0 protein}

Lunch 13:00 2 small pita's with chicken/ham, low fat coleslaw, onion, tomato, cheese slice OR 2 small pitas with tuna/sweetcorn & onion {20g protein}

Snack 17.30 fruit - apple & banana {0 protein}

18:00 Gym for 2. hours. (3/4 days a week) [too long in one go]

20:30 Dinner - Stir fry with chicken/prawns, veg, noodles, sauce. (maybe more fish here?) {plenty of protein add it elsewhere}

Any suggestions on where i can read about changing my diet around?

Should i be eating more proteing?

You need more protein and to space it out across meals. Protein shakes would be handy with breakfast etc, or you could have more chicken, turkey, beef etc. Snacks are all carbs so if you're carrying extra weight that's a likely culprit. You also train for too long in one go... My diet is 310g protein, 270 - 300g carbs and 50g fats from my 7 main meals, I also snack on some fruit and nuts throughout day and don't include sauces which adds to around another 600 cals.