New foodplan advice?

[unearth]

Hi all, new to both this forum & healthy living - and just wanted some advice from personal experience, on my nutrition im looking at improving

So far, my average day(based from today) includes:

7.30am Breakfast

1/2c oats, 1/2c milk

1 banana

10am Morning Break

1 banana

12.30pm Lunch

Leftovers from last nights dinner/quiche/chicken sandwich

1 apple

3pm Afternoon break

1 can tuna

20 rice crackers

5.30pm Before gym

2 pieces wholegrain bread

1 tbsp L-Carnitine

8pm After Gym

1 protein shake /w Water

1 small serving mince/chicken etc

1 piece wholegrain bread

1 yoghurt pottle

10pm before bed

1 protein shake /w Milk

At the moment, im just using Optimum Nutrition Gold standard 100% whey, which has worked pretty well so far, along with just starting dymatize liquid l-carnitine today.

Im mainly looking to get a little bigger, but most importantly, loose a bit of weight round my stomach & get a bit more cut.

Have had friends who say im eating too much carbs, others who say not nearly enough - what do you think? :?

[goinhard]

gain muscle or lose weight, choose one.

Your stats would be useful, height, weight, bodyfat etc.

Need a protein source at breakfast and at morning break.

Preferably dont eat the rice crackers at afternoon break.

[unearth]

gain muscle or lose weight, choose one.

Your stats would be useful, height, weight, bodyfat etc.

Need a protein source at breakfast and at morning break.

Preferably dont eat the rice crackers at afternoon break.

Thanks for the quick reply - sorry knew i would have forgotten a bit hah.

Standing at 175cm, around 83kg, the scales say 13.8 bodyfat but that hasnt changed since i originally did a test - so not trusting it as have definetely lost some fat since then etc.

Been eating more during this year to put on muscle, so i guess im more looking for a sustainable, maintaining diet that will allow me to loose a bit of weight, will focus on bulking up again after the summer.

Cheers 8)

[teamfatboy]

gain muscle or lose weight, choose one.

Your stats would be useful, height, weight, bodyfat etc.

Need a protein source at breakfast and at morning break.

Preferably dont eat the rice crackers at afternoon break.

Yep goinhard's hit it - you're light on protein, esp early in the day.

How much cardio are you doing, and when? and how many days per week do you train?

[Gym rat]

Unearth increase your protein intake first thingh also lower your carb intake.How much water do you drink each day?

[unearth]

How much cardio are you doing, and when? and how many days per week do you train?

Was recently starting to run 30mins twice a week, but now im aiming at instead doing short intensity trains before gym workout - eg 15 mins 4x a week, and then weights 4x a week after that.

Unearth increase your protein intake first thingh also lower your carb intake.How much water do you drink each day?

Haha funny thing as I was untill recently only having 1 shake post gym, eg only 4x a week, and nothing on days off... so have upped to at least 2 shakes a gym day, and 1 shake on days off etc. Will look at incorporating one in the morning maybe on both days, eg 3 on, 2 off though, and see how i go.. :nod:

And ok about carbs - but what to decrease? eg the bread around dinner, or less bananas etc? And I normally drink around 8 glasses or so a day id like to think.