Am i eating enough Protein or food full stop

Hi
 
First time posting in the diet section, i am 33, 5'11'' 90kg (Not sure on BF, but a little too high). I have been back training for just over two years after a 5 year lay off and do the following training.
 
Mon Back/Biceps   (Footy in the evening 30 mins)
Tue cardio 30 mins
wed Shoulders
thur Cardio 30 mins
fri Legs
Sat chest/triceps
sun off
 
My concern is if i eat enough, especially protein. I want to sort my diet out as i currently try to eat well, but dont really measure or add up what i consume. A typical work day is,
 
06:15 bowl of porridge with water, a little milk and teaspoon of sugar. 30g of whey with pint of skimmed milk and soya milk
 
10:00 Banana and Plum
 
11:00 1 tuna sandwich
 
13:00 Apple
 
14:00-15:00 train
 
15:10 40g whey in water, cerial bar for simple carbs
 
15:30 1 tuna sandwich and banana
 
19:00 1 chicken breast and either bread, pasta, rice, veg plus yoghurt
 
22:00 30g whey with pint of skimmed milk and soya milk
 
(All bread and pasta is wholemeal, Rice is brown)
 
I am not convinced their is enough protein in their, but as mentioned above, i am carrying a little too much BF so try not to eat much carbs. What should i add for extra protein if needed? I am thinking of taking extra tin of tuna to work or boiled eggs, any other convenient ideas?
 
Thanks

Hmm at a guess i'd say your getitng around 230g of protein and for your weight you should be looking at around 300g...any particular reason for the plum and banana inbetween breakfast and tuna sandwich, i'd say if your looking to lose bodyfat you could try to remove fructose fuled snacks like that an hour before a proper meal, try bringing your tune saunie forward an hour so your eating 3 hours after  breaky.You train quite a while after eating your tuna saunie, you do have an aple but personally on an apple i'd do jack sh1t in the gym, can you ditch the apple and have porridge oats with whey or something about 1.5/2 hours before gym? Also ditch the pm banana and have it post workout with whey. Before bed ditch the milk, its sugary carbs, 1 pint will have lots of sugar, go for some cottage cheese or personally i have some flax caps with micellar casein.

Those in the know shape em like a bow!

Cynostane Log

As for convenient ideas i like to have scrambled egg with low fat grated cheese, make it the night before and keep it in the fridge, it tastes great cold, but you can microwave it. Otherwise i swear by oatcakes and always have at least one meal consisting of oatcakes and whey with water. You could mix up some oats in water, add your fave whey powder, mix until stiff then make into little bars and keep em in the fridge, pretty plain and boring but its worked for me previosuly when i've been cutting.

Also try to get some essential fatty acids in your nutrition plan, EPA and Flax etc

Those in the know shape em like a bow!

Cynostane Log

You need to change your diet slightly, well a lot mate. Your leaving too long in between your first meal and then the next nearly 5 hrs. Then the next source is going to take hours to be available for your body.
I would have a protein in water upon waking, then an hour or so later, a strong coffee, then your breakfast with the protein in it. Also your last meal shouldnt have a pin of milk in it, way too many calories. Try cottage cheese, or mix your protein in the smallest amount of milk just to mix it.
I would just mix what you do a bit, but you would need to alter this to make sure your geting the correct cals and protein etc.

06:15 protein in water 30g, strong coffee

07:15 ish - bowl of porridge with water, a little milk and no teaspoon of sugar. 30g of whey.
10:00  1 tuna sandwich

12:30 protein shake

14:00-15:00 train 

15:10 40g whey in water, maltodextrin of some very simple carbs 

15:30 1 tuna sandwich and banana, fruit first or it will be stored behind the slower digesting carbs and rot.

5pm protein shake with milk or flax or small handful of almonds or rice crackers etc 

19:00 1 chicken breast and brocoli 

22:00 cottage cheese

This is just one version of your lplan mate others will be also able to chime in and alter this even further for you mate. This should be about 300g + of protein. Youll have to work out the fats though. Carbs are kept low after trinaing, buts essential fats are there to aid energy etc.

Hi guys
 
Thanks for your thoughts. A few things i was a little surprised at in the comments. Do you really have to be careful with fruit? I appreciate they have natural sugars but surely the benifits of fresh fruit instead of junk etc outways this? Which fruits should i beware of, as i try to eat 4-5 bits of fruit each day. Also, Milk. I drink lots of skimmed milk, for protein and calcium. Surely the extra protein and calories are welcome when trying to add muscle? I will reduce the milk before bed, but again, as milk is largly slowly digesting protein, i thought it would be good to take pre-bedtime? Surely their is as many calories in cottage cheese, which is basically curdled milk? I will try to add some more complex carbs mid/late morning to fuel my workouts, this was a concern of mine, as i dont think i eat enough between breaky and working out. I also dont want to have more than 2-3 shakes a day if possible, want to get protein from proper food so should i eat more tuna, chicken and beef etc.
 
Thanks

You're on the money trying to rely on real food rather than shakes where you can.

Quark is worth trying as an alternative to cottage cheese too, especially with some honey mixed in.

But to really get a handle on how much you're eating i'd recommend using one of the diet logging sites like dailyburn.com or fitday.com

You enter everything you eat for the day, most stuff is already in the database so it's just point and click, and you get a bunch of graphs showing protein/carbs/fat/cals etc

Worth doing for a few days, you might be surprised what it all adds up to. I found that my pre-training diet of three decent meals a day and the odd snack was bringing me in at only 1800 cals as I wasn't eating any junk! I've made a few changes and now i'm up to 3000 fairly clean calories.

i wouldve guessed 195-210g based on your diet there. aim for 1.6g protein per pound of bodyweight.

I would say 1.5g per lb of lean mass not bodyweight to work out a good starting point for protein.

Estimate how much bodyfat % you have - its not rocket science anyways.
if you cant see abs at all then I would start your calculations with 25% and work from that :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

I would say 1.5g per lb of lean mass not bodyweight to work out a good starting point for protein.

Estimate how much bodyfat % you have - its not rocket science anyways.
if you cant see abs at all then I would start your calculations with 25% and work from that :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!