diet advice please

[coopec1]

hi guys,

just a little bout me and my goals....

im 27 years old, 13 stone 3lbs

ive been on and off from the gym for about the last 3 months due to a shoulder injury i got through football and now my shoulder is gd to go again im just starting to get bk into the gym this week...

im mainly looking looking to just tone my physique to a level that i feel comfertable with(current picture to follow)ive never really been able to build a decent chest although the other areas i have been happy with... i can lift 100-110kg and get reps of 5-7 on my chest but never really see great results and im putting this down to diet... i work hard in the gym and love going...

The last 6 months ive really slipped with my binge eating etc.... takeaways n all the cooking of these rich and tastey foods!! would really appreciate abit of help tips on diet etc...

i want to keep my body fat lowish... basically not put much more on and build up a little.....

ive started with the below diet

7am
whey protein shake + 40g oats


10am
4oz chicken breast + 30-40g wholemeal pasta(not to keen on rice)


1pm
4oz chicken breast + 30-40g wholemeal pasta



4pm
4oz chicken breast + 30-40g wholemeal pasta


6pm
chicken breast +veg and banana


7pm gym

post workout whey protein shake

ive been drinking nothing but water really with the ocasional tea...


i would really appreciate any tweaks/advice on what i could add to be more of an effective way for my body to reach my goals

i go to the gym 5 times a week and play football min twice a week

thanks in advance..

[redz]

May want to switch some things up a little with some fish or lean turkey. Also Pasta is not the best choice to be eating 3 times per day.

[gbrice75]

Food choices aren't too bad although I agree with everything redz said above. Need to see diet listed with correct macro nutrient info for each meal in order to help.

[coopec1]

Thanks for reviewing my post guys...

don't wanna look stupid but is the info you need the calorie/fat amounts for each meal?

[gbrice75]

Thanks for reviewing my post guys...

don't wanna look stupid but is the info you need the calorie/fat amounts for each meal?

protein/carbs/fats/total calories for each meal, with a daily total at the very end.

There are websites to help with this. My personal favorite is livestrong.com. Others are calorieking.com and fitday.com

[Windex]

protein/carbs/fats/total calories for each meal, with a daily total at the very end.

There are websites to help with this. My personal favorite is livestrong.com. Others are calorieking.com and fitday.com

Not to hijack your thread OP, but gbrice why do you only use those sites for foods without labels?