MEAL ADVICE

Hi,
I'm new to the site,but more importantly am new to eating right and at the right times.
I am asking for any help or advice,total rookie at this.
Use to play rugby so not shy of training hard in the gym,but now want to push myself to the limit and put on some hard earned muscle and loose body fat.
The only time i can get to the gym is 12.30pm till 1.30pm
this is what i have had to eat today
 
7.00am 4 egg whites 1 whole egg
              100gms porridge
 
10.00am tuna sandwich on grain bread.
               1 apple
 
11.30am protein shake
 
12.30 - 1.30 gym (gaspari size up)
1.45 pm protein shake
              banana
              small orange juice
 
3.00pm chicken breast
             1 medium sweet potatoe
              100 grms mixed green salad
 
5.00pm Tuna steak
               baked sweet potatoe
               1 cup broccolli
 
8.00pm  200grms cottage cheese with pineapple chunks.
             
10.30 bed.
 
i try to drink around 4-5 litres of water a day.
On a tuesday and thursday night normally get out for a 3 mile run but done in a interval style.
 
Most of what you see above is what i have read about and am playing around to see how it goes.
 
I am 6'4" 120kg and have a bodyfat measurement of 28% really want to aim to get it down to around 15%
and than set my goals again.One which would be to compete in a compitition
 
I would really appreciate some advice and input into this.
I am not asking for your secrets as most of you guys have given the sacrifces to get to where you are,just asking for a push in the right direction

Welcome to MT and hello,

Well diet looks generally OK.  How different is this diet to what you were eating 'before'?

How many times a week do you train?

Usually at the start of a plan, if the diet etc looks generally ok, I would say to put it into practice for at least a few weeks and then assess progress at that point - you can then start to make adjustments.

HI
Thanks for the advice,
I train 5 times a week doing weights,and normally do 2 -3 cardio sessions as well,
 
Diet before hand was pretty rubbish with crisps fizz drinks and other bits,but contained more carbs as fuel for rugby as
had some intense training sessions as well as the game so am eating alot differently at the moment.
So am adjusting to the types of meals and the amount.
 
looking to know if i am eating the right things at the right time since am training in the afternoon instead of the evening

Yes food timings and choices look ok to me.
Now you have said that your diet was a bit crappy beforehand, clearly this is an improvement, so see how you go for 2-3 weeks and monitor progress. Can then adjust according to results!