Diet advice!

[BlackHanzo]

need advice heres the deal, im 21 in France playing Rugby, I weigh 110kgs and need help with my eating...

everyday I wake up round 8-9am and Drink a whey protein shake then head to the gym
after the gym I drink another Protein shake
2 hours later I eat tuna and white rice or 3- 5 boiled egg whites and steak and veges
3hours after that I eat Tuna and white rice
3hours after that I have chicken tuna and rice
i go gym a hour later, after gym I drink another protein shake
a hour or 2 after that I eat chicken

...advice on anything about my diet, addons, addoffs! changes..
things may change on Wednesdays and Fridays because I have rugby trainings and I dont know but is it okay to have a junk day on sundays, my rugby games on sundays so i thought itd be okay?

Tryna get lean and cutt..

 

[joe d]

add some variation to the carbs. whole grains, sweat potatos ect. get some veggies into those meals also.

 

[BlackHanzo]

what other carbs are there to eat?..is white rice okay though?

 

[joe d]

white rice is a high quality simple carb. you should also eat some complex carbs like brown rice or other whole grains and veggies. we all need lots of veggies for physical and mental health.

 

[BlackHanzo]

kay thanks

 

[goal245]

you need to add carbs to your first meal and to the meals after your workouts.