Advice on training and fitness

[rotangs on]

Hi, this is currently what i'm doing in terms of diet and nutrition, any advice or tips would be appreciated. I'm looking at basically leaning up. currently 95kgs.

Gym split

Monday - Chest, tris

Tuesday - League training

Wednesday - Shoulders, abs

Thursday - League training

Friday - Back, bis

Saturday - off

Sunday - 2 Hours touch rugby, (currently pre seaon for league)

I think i'm doing enough cardio to lose the fat, just need to sort out diet mainly!

I work night shifts and only get one break but here goes for diet...I only drink bottled water, usually atleast 1.5 litres a day.

2pm

- 4 x Eggs (2 yolks)

- 1 Bowl oats (no milk) with 2 canned pairs ( no juice)

- 2 x slices bread with peanut butter

- 1 x green tea

- 2 x spirilina, 1 x multi v, 1x vitamin c

5pm

- 1x protein shake

- 1 x banana

- hand full of almonds

6pm - Gym or rugby training

8pm - 300g steak or chicken

- 200g sweet potato

- mixed frozen vegetables

- 10pm - work

2am - Kebab with just chicken and lettuce

5am - protein shake, 3 xzma, 2x bcaa, 1 x vita c

[Grover]

Drink more water, at least 4 litres a day

[ThePman]

Who does the strength & conditioning programming for NZ athletes, out of curiosity?

I want to know who's putting rugby players on body part splits as part of pre-season preparation.