help with diet, got to get it right...

[king kyne]

oki well, im 19, my bf% is 19%+-, im 264lbs, ima rugby player, its now the off season and im trying to cut down my bodyfat, while keeping (or increasing) my stength, my aim is to drop to about 220lbs.
all help is welcomed.

my routine / diet as is,

5 a.m run for 30 minutes.
meal 1: 4 egg whites, half cup oats, half cup milk.
meal 2: 1 chicken breast and 1 cup mixed veggies.
meal 3: 1 chicken breast and half a sweet potatoe.
meal 4: 1 tin tuna(in water),1tbsp mayo, half cup mixed veggies.
pre workout: 25g whey, 1 banana.
post workout: 30g whey, 1 banana, and 10g crea phase creatine.
meal 5: lean protein, mixed veggies, half a cup of rice.
before bed: 2 tbsp peanut butter, 10g glutamine taurine.

i have a bunch of eca stack pills and not sure if to use them or not.

all help is needed, many thanks

[little_dude]

Hi and welcome. How tall are you? Also it would be helpful if u could list the times that u eat the meals and the macros ( the calories, protein, carbs and fats) of each meal. At first look diet doesn't look to bad. Add a casien shake before bed, u also might want to replace the peanut butter with fish oil. Also make sure the milk is 2% at the most or remove it altogether if possible but it's not a huge deal if u keep it. More advice can be given after the macros are posted.

[little_dude]

Also find out your tdee and bmr and post it up so u know how many calories u need

[Buddhabody]

Need more detail of times and total. Also just a few questions as to why no carbs in the AM upon waking up? Also why no carbs pre or post workout. Being that the banana is a simple, I would not count. Post detailed diet and workout routinr with cardio included. Look at other threads and please read them thoroughly. Good luck mate.

[SlimmerMe]

WELCOME! you came to the right place. For starters? I would cut out the milk.

Patience and consistency is the name of this game. GOOD LUCK!

[king kyne]

oki thanks guys, the details. im 1.82m tall. my calorie maintenance is 3200 a day.

meal 1(6.30): 4 egg whites, half cup oats (29g protein,21g carbs, 8g fat.) 272 calories
meal 2(9.30): 1 chicken breast and 100g mixed veg(26g protein,16g carbs, 3g fat.) 195 calories
meal 3(12.00): 1 chicken breast and 100g sweet potato(26g protein,28g carbs, 3g fat.) 243 calories
meal 4(15.00): 1 tin tuna, and 50g mixed veg(32g protein, 5g carbs, 2g fats.) 266 calories
pre workout(17.45): 25g whey, 1 banana(20g protein, 27g carbs, 1g fat.) 197 calories
post workout(20.30): 30g whey, 1 banana(25g protein, 27g carbs,1g fat.) 217 calories
meal 5(21.30): lean protein, 100g veg, half cup of rice(30g protein, 35g carbs, 5g fat.) 305 calories
before bed(22.30): 2 tbsp peanut butter and glutamine(8g protein, 6g carbs,16g fat.) 191 calories

thats a total of 1886 calories......

as much for my workout routine, run every morning at 5 a.m. for 30 minutes.
gym routine is as follows,
monday-chest and back,
superset bench press and wide grip pull ups, reps 15, 10, 8,8,8.
superset incline bench and 1 arm rows, reps 15, 10, 8,8,8.
superset flys and BB rows, reps 15,10,10,10.
deadlifts reps, 10,6,4.

tuesday-shoulders and arms,
bb clean and press, reps 6,6,6,6.
DB lat raises, reps 8,8,8,8.
superset upright rows and BB curls, reps 15,10,8,8
push presses, reps 6,4,4,2
superset seated DB curls and skull crushes, reps 10,10,10,10.
superset preacher curls and french press, reps 8,8,8,8.
cable pushdowns, reps 10,10,8,8.

wednesday-legs
squats reps, 15,10,8,6,6.
front squats reps, 10,8,8,8.
superset hamstring leg curls and leg extensions reps, 20,15,15,10.
standing calf raises, reps, 15,15,15,15,15.
straight leg deadlift reps, 10,6,4

then repeat, and rest on sundays......thanks guys, its all really appreciated