diet check pls peeps!!

I'm 12.5stone, 5ft 5 and sitting at 22% bodyfat
 
I had a car crash and was unable to train for best part of 6mths, I've put on a mountain of weight around the chest and stomach from eating crappy takeaways and living like a slob basically so what do you guys think about what I'm currently eating?
 
Normal Day

7.00am coffee x 2, omega 3, multi vit, and separate vit b, 50g unflavoured whey in water.
9.15am 5mile walk with dogs
10.15am 4eggs(2yolks) and 2 krisprolls/2 ryvita
1.30pm chicken breast with cous cous,peppers and onion
4.30pm tin of tuna with balsmati rice, and tomato 
7.30pm chicken breast with lettuce and tomato 
8.15pm 5mile walk with dogs
9.30pm 30g whey in water
12.00am 50g casein with 200ml of milk and 200ml of water


Gym day


7.00am coffee x 2, omega 3, multi vit, and separate vit b, 50g unflavoured whey in water.
8.15am 50grms of oats with milk
9.45am gym
11.00am 50grms whey in water
1.00pm 4eggs(2yolks) and 2 krisprolls/2 ryvita
3.30pm chicken breast with cous cous/balsmati rice,peppers and onion
6.00pm tin of tuna with 75g balsmati rice, and tomato 
8.30pm chicken breast with lettuce and tomato 
9.00pm 5mile walk with dogs
10.00pm 30g whey in water
12.00am 40g casein with 200ml of milk and 200ml of water

quick looks and it looks ok what is your goal also do you know your bmr, i would take the milk away from the casien shake at night and would add some more veg and fats but not the worst one i seen pretty good

louis G


quick looks and it looks ok what is your goal also do you know your bmr, i would take the milk away from the casien shake at night and would add some more veg and fats but not the worst one i seen pretty good

 
I've never been great at diets never really needed one as such, just used to eat pretty clean and train and things where going well untill car crash lol anyway my bmr - according to a few websites and my digital scales(all diff answers) I took an average and came till (apparently) 1970 per day

ok will work your bmi out can you give me please
 
age,weight,height,times going to the gym a week(3,4 etc)
also what work you do if its labour work eg machinal or desk job

age 33, 12.5stone, height 5ft, 5inches gym 3 times a week for an 1hr 15mins
 
not working at present, but on gym days I also do 5mile with the dogs and non gym days I do 2 x 5mile walks

this is rough but i got
 
bmr is (non training day)1767.5
bmr (training day is)2651.25
 
if your trying to gain weight then eat over by 250-500cals and if wanting to lose weight eat 500cals etc

cheers mate

 
I would add in more EFA's / reduce carbs and add in more fibre / veg and fruit.

mick_the_brick


 
I would add in more EFA's / reduce carbs and add in more fibre / veg and fruit.

would udos oil cover the efa's mick? or something else?? gona leave the rice and cous cous, and gona have one wholemeal wrap in around lunch time with a meal and only and the oats before gym on training days, and add more veg as was advised in the prohormone section because was thinking of running low dose of sd while losing the weight maybe harden me up abit lol I know it's not used for cutting but fook it lol gona start it on Monday!! can't do much harm 

 
A variety of EFA's really mate would be of most benefit.
 
Honestly save your money from the SD - it works really well in a carb rich environment.
 
You won't get anything from it mate.
 
all the best :)