Help re-arrange my diet please
Hi people,
I have been training and dieting for some 8 months now... I was working nights and training in the morning but now due to a new job and loss in weight I believe I need to adjust my diet and meals to fit in with work. I now work from 8-5.30 and will be hitting then gym at 6.30pm opposed to 9am. Can you please take time out to help me with my diet...
At the start of 2012 I was weighing 105 kg I am now standing around 89kg somedays 87kg...
I have listed the diet and stats below to the diet I was on...
MY STATS AND DIET
Marital Status - Married with one 8 month old baby.
Age - 34
Weight – 103kg
Height - 6'0 (182.88cm)
BF% - 30% (need Callipers to be exact)
Train from 9am - 10.30am (Mon-Sun) (1 hour weights followed by 1/2hr cardio)
Katch McArdle - BMR 1743 TDEE 2701 (Not sure about the figures)
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.
Water 4 Lt Daily
AIM = To be a body builder
Meal 1. 8:00am Pro/Carb/Fat/Cal
8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal
Meal 2. 11.00am PWO Pro/Carb/Fat/Cal
Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal
Meal 3. 1:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal
Meal 4. 4:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal
Meal 5. 7:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total:32g/5g/1g/157kcal
Meal 6. 10:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total:32g/5g/1g/157kcal
Meal 7. 12:00am Pro/Carb/Fat/Cal
8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:58g/5g/4g/248kcal
Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal
Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins
Total:28g/7g/9g/217kcal
TOTAL FOR DAY = PROTEIN : 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal
Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E