Hey guys I switched my diet up about a month ago and it's made a huge difference and I realised I was doing it wrong for soo long.
The aim is to loose as much fat as possible while still retain the muslle.
In another thread Phate gave us a few helpful pointers in fixing my diet

I am 21 bout 6 foot

I currently weigh 106.kg/234lbs. I started a few weeks ago at 110.9kgs/244lbs my aim is to get around 97kgs/213lbs give or take

Breakfast: half cup of oats with skim milk, 2 pieces of whole grain bread with peanut butter
PROTEIN AT EVERY MEAL, go to a cup of oats and 6egg whites + 2 egg yolks, cut out bread and peanut butter
in between meal: Protein shake piece of fruit
cut out shake and add tuna and sweet potatos
Lunch: Usally chicken and turkey with rice or a whole grain sandwich
no sandwich, chicken or turkey and sweet potato or red potato, try to avoid rice but if you must have it make sure it's long grain brown rice
afternoon meal: again try have chicken or turkey or a protein shake depending on what I feel like.
no shake, whole food, and add a good carb source
post workout: protein shake
add a carb source, sweet potato is perfect
Dinner: Lean steak with vegetables and maybe a couple of baked potatoes
i like the lean steak and veges, cut out baked potatos and add red potato, but not alot, and your last meal add a casein source like cottage cheese for a slow trickle of protein throughout the night
snacks I mite have a couple of raw almonds thru out the day

The highlighted points is his comments.
I have started by ditching the toast in the morning and having a full cup of oats with about 3/4 scoop of whey. Cause I start work early it makes it hard to have the eggs but I some days have about 4egg whites 1whole egg

I have still been having the protein shake and apple for my second meal, any suggestions of what to replace them with if that's no good? I tried sweet potato not a huge fan I also hate tuna. I actually wish I liked it but surly there is something else equivilent?

For lunch I have switched to brown rice with chicken usually

Afternoon one piece of wholemeal bread with heaps of turkey

Post Workout: Protein shake with water and a bannana, I was told the sugar will help take the protein to the muscle quicker which I especially need after doing cardio straight after weights (about 10 mins-15 mins)

Dinner I now have low fat cottage cheese on lean steak with veggies or will have eggs 4 white 1 whole with a bit of low fat cheese and skim milk put in the microwave for 2 mins.

also is Low fat yogurt ok for a desert before bed?

Obviously the diet still has a fair way to go but can anyone point me in the right direction for some good meals for my in between breakfast and lunch and pre workout meal? Keeping in mind I hate tuna lol I wish I was someone who could just eat anything but I've always been this way.

Also what is considered a good carb source I have mates who just simply have toast with a shake post workout.