hi there..i posted some of this in the training forum but also need diet advice so here goes..

im 25 years old ,

ht= 5 ft 8 inches wt= 195 lbs

i used to be in the army from 18-22 years where i was around 165 lbs..
i left the army at the age of 22 and to keep fit i started doing muaythai
and MMA three times a week..i loved mma ad muaythai and just doing that
kept me fit(u dont even realise how much u sweat due to enjoying it,and the adrenaline during the crazy sparring sessions)..

unfortunately,an over enthusiastic sparring partner applied too much pressure
on my knee with a heel hook which put me out of action for over a year and a half..

in that time,i did no physical exercise(gym or cardio) whatsoever..along with that i started working in a club as a party promotor,so along with the late nights,alcohol and the beautiful women time flew past..also took away much of the motivation to exercise( before that i used to keep fit for the ladies,but working in a nightclub environment meant you had a constant stream of hot hunnies around you..lol..

and the after effect..in about 2 years,i have ballooned from 165 lbs to 195 lbs..freakin 30 lbs!!!-i know i have to start a proper workout program and diet(which i never concentrated much at before)..

heres my sample diet plan i have worked out..your advide would be most appreciated guys..

930am (after cardio) - Oats (Protein 20g , Carbs 66g, Fat 10g)
plus 2 o.m.e.g.a 3 eggs ( Protein 12g , Fat 10g)

1230pm (after gym ) - Redbull ( Carbs 28g) + Whey Protein (Protein 48g)

330pm Subway Chicken Breast Sandwich ( Protein 24g,Carbs 48g,Fat 5g)

630pm Smoked Salmon ( Protein 12g, Fat 6g)

10pm Casein Protein (Protein 48g)