Help please! its begins

[BlackHanzo]

Run

meal 1
2 Whole eggs 2egg whites, Brown bread chicken slice sandwich, Protein Shake with Skim milk or 4 Weetbix with skim milk, 2 egg whites Shake with Water

meal 2
Natural Yoghurt, Orange, cup of taboule rice

Meal 3
Tuna and Rice, 3 egg whites

Meal 4
Banana, 1 cup of taboule rice

Gym workout

Meal 5
Chicken breast, tomato 2 Whole egg salad, Protein shake with skim milk

Meal 6
Tuna or Chicken egg white sandwich, natural yougurt

Protein shake with water before Bed

Im 21
Im 114kg
6ft5
Rugby Player
I have games on Sundays
Rugby trainings on wednesday and fridays
I run for 30minutes in the morning on a empty stomach 4times a week
I rest weights on Saturday and Sunday and rest runs on saturday, monday and wednesday
Goals are to cut my fat get some lean muscle get bigger, aswell as get more powerful, I want to reach 10%-15% body fat by June
ill be going hard for the next 3months and cheat meal will alway be on a sunday after my game, probably a chicken kebab, mcdonalds will come once a month lol my snacks are mixed berries, natural popcorn or almonds at night itll be natural yoghurts.

Probably around 20% body fat, not sure though, ive been very slack but lately ive been doing some hard workouts, resting aswell
I need some variety of spices and sauces that i can use to add in, if theres anything that need to added or taken away then thats fine, this is what ive got so far, is there any other foods i can add in there?

what do you think?
thanks

 

[joe d]

i would cut a lot of the rice and add in some oats all around. you need to spread some protein into all of these meals and cut some of the carbs. fit broccoli into the am and pm. almonds and berries are perfect. make sure there are rasberries and blueberries in there. eat that once in the am and once right before bed.

 

[BlackHanzo]

what would you suggest protein in the morning meals?
so the rest will be fine,cheat meals and all?
and was never a fan of oats, dont really know how to prepare it? with milk?or do u just eat it raw?

 

[joe d]

what would you suggest protein in the morning meals?
so the rest will be fine,cheat meals and all?
and was never a fan of oats, dont really know how to prepare it? with milk?or do u just eat it raw?

make sure you have protein in all of the meals. make sure your getting a minimum of 1g per lb of bw. (not lbm).

cheat meals shouldnt ever be there really.

i eat my oats raw. try putting them in a bowl with fresh blueberries and bananna and pour cold milk over it and eat it like cereal. you can also add a pack of stevia to sweaten it up if you need to.

 

[KenBraggofCarroltonGA]

if you want to cut your fat, you need to time your carbs(the right carbs) in order to burn your stored fat. 6'5" and 250 lbs. DAM%!

 

[BlackHanzo]

if you want to cut your fat, you need to time your carbs(the right carbs) in order to burn your stored fat. 6'5" and 250 lbs. DAM%!

can u be more specific?