Hows this diet?

[badleo]

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal
vpx v.3
multivitamin/mineral

PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil
3 tsp of dextrose

PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil

10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil

C:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

[M302_Imola]

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein
Sub the toast for a cup of oats reduce to 1 scoop of whey and add egg whites instead (egg beaters if more convenient)
10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts
Again sub toast for oats or sweet pot
Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal
vpx v.3
multivitamin/mineral
Again sub toast for oats or sweet pot, you need more protein in this meal how about some chicken 6-8 0z
PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil
3 tsp of dextrose
Drop the fish oil and add it in to another meal. Fats will slow down absorption and that is the last thing you want after a workout. Also not a big fan of dex I would rather have (you guessed it) oats.
PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil
Good meal you just need to add some broc
10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil
Sub the whey for casein either through a protein powder or fat free cottage cheeseC:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

Comments in bold above

[Rugger02]

I agree that there is a little too much bread here. Not to say that it will not work for you but there are probably better carb sources out there for you. Sweet potatoes, oats, barley, brown rice, wild rice to name a few. If it's the convenience of bread that you like try Ezekiel bread. Good stuff, all natural.

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

Just curious, why beans? Is it for the fiber? Since we're going for either a strict cut or a lean bulk I would take them out and bring in a little more protein from other foods.

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal This isn't the worst meal for your bread if you're gonna stick with it
vpx v.3
multivitamin/mineral

PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil I don't think this is necessary (Especially PWO) as you seem to be set for fats in your other meals
3 tsp of dextrose

PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil

10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil

C:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

Tuna salmon and egg whites are a great and simple protein source. You can throw a chicken breast on the George Foreman grill and it's ready in no time and you can bring it with you to eat later at work or if you travel.

I would shoot for around 2400 calories daily if you want to lose some fat.
I think that eliminating some of the choices illustrated above and switching to real protein and good carb sources, it'll bring you down to where you should be.

Best of luck and don't be afraid to play around with the numbers once you become consistent on your diet. Only you can find out what works the very best for you.