Hello. I've been reading a lot of info about nutritions and healthy eating online, then I've come up with this diet plan for my fitness goal. (Lose body fat and have defined muscles within 3 months)

Please take a couple of minutes and let me know if it's a balanced meal plan. I've been on it for a week now, but i don't feel energized during exercises.

Age - 20
Height - 172cm/5'6"
Weight - *cough* 79kg/174lbs
BF - Around 20%
Waist - 34"

07:00am - Oatmeal + Linseed oil & Wholegrain seeded bread + honey spread & 1 small Apple

08:00am - Training* followed with Isowhey Breezer protein shake.

12:00pm - Half-can tuna in spring water (100g) + half-cup Couscous + Half-cup frozen mix veg

04:00pm - Muller light yoghurt

07:00pm - Half-cup brown rice + Chili (tomatoes, hot sauce, chilis, Fava beans + red kidney beans, spinach, spices)

10:00pm - 2 boiled eggs (minus 1 yolk)

*Training
Monday Wednesday Friday - Work out
Tuesday Thursday Sat - HIIT

I basically eat the same meals everyday, cuz I don't have time to cook everyday, so every Sunday I cook a whole week's worth of food and store it in the fridge.

The meal times are accurate to within 1 hour or so.

hi kuberto.

Your diet is ok but can be a lot better.

There is too much of a gap between some meals. Try eat every 2.5 hours.

Also a lot of incomplete meals. Make sure you have a protein source with every meal combined with either fats or carbs.

Have a read of this http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

07.00am - add some protein from egg whites, cottage cheese, etc...

PWO - add some carbs from dextrose/maltodextrin or weetabix/oats.

PPWO - where is it? ? ?

4pm - add some healthy fats.

It doesn't seem a lot of food at all.

Think about adding more healthy fats and EFAs to your diet as it is lacking in them and also it will help increase your calorific intake.

Foods to eat for omega 3 content -

Flax seeds, flax oil, walnuts, salmon, mackerel, herring, sardines, anchovies, pilchards.

Foods to eat for omega 6 content -

Walnuts, sunflower seeds, pumpkin seeds, hemp seeds, almonds, rape seed, soybeans, olive oil, grapeseed oil, pine nuts, pistachio nuts, borage oil, chestnut oil.

Foods to eat for omega 9 content -

Canola oil, sunflower oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazlenuts, macadamia nuts.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]