Looking for diet help & info

[Dimebag1982]

I’m 31 years old, 6'5" and 17 stone. My body fat (at a guess based on pics from this site) is around 20%. I want to lower my body fat and put on some muscle if possible, or at least not lose any of what I have.

My workouts:
Monday - weights
Shoulder raises
Triceps pushdowns
Incline bench press
Shrugs

Tuesday - cardio
Run home from work - total is 9km but I've been building it up a little at a time. At the moment I'm doing about 4km.

Wednesday - weights
Upright rows
Reverse flys
Bicep curls
Lateral pull downs

Thursday - cardio
Run home from work - same as Tuesday

Friday - weights
Squats
Leg extensions
Leg curls
Calf raises

Weekends - light cardio
Swimming/surfing/walking/something

Diet
Weekdays
7am - Cereal
10am - Slice of wholemeal bread with peanut butter
1pm - 2 chicken sausages on a spinach wrap (possibly including salad)
4pm - 2 chicken sausages on a spinach wrap (possibly including salad)
7pm - 250grams of chicken or beef with veg and a sauce

Weekends (this can vary hugely depending on where I am)
9am - Cereal
Noon - Chicken roll and a protein shake
4pm - Chicken roll and a protein shake
7pm - usually go out for Thai/Chinese/Indian/something

I tend to cycle and put on lean weight, then come off cycle and lose it all again. I ran a cycle a few months ago and was very pleased with the results, but I've recently immigrated to Australia and have partied a bit too much. Need to do it all legit (for now at least) so want to know how to do it properly! All info will be appreciated - thanks!

[Back In Black]

I suggest you read the 'cutting101' stickie at the top of the page and formulate a diet from that. The above diet is poor I am afraid and that is why you can't sustain anything off cycle.

Also post your workout up in the lifting section of this site, that too requires some work.

You are in the right place, lots of good people and advice here for you to improve your knowledge and physique.

[largerthannormal]

Yep yep, BIB is correct. your diet is the problem. ( please follow his advice and head to that stickie buddy)

Your weekday meal plan about as good as my cheat day( which is once every two weeks)

always an indicator that meals are a problem when you have weekday and weekend plans. plans should be executed by day not section of the week or thought of as a trophy for eating well during the week.

if you dial this in you will have much better results. night and day results!