Diet check please
Hi, I've been here on and off under various guises for about 8 years, and now I'm working from home for myself I'm trying to stick to the healthy body healthy mind thing as I can't be wasting days slouching around claiming to be tired or hung over. I've stopped drinking and smoking totally now(probably less than 15 pints worth this year + x3 25g pouchs of baccy) and feel a bit better after 2 weeks clean. I'm 33 5ft 8.5 and 11st 10, bf according to scales is 20.5%, and I'd like to get it down to single figures so long as I don't look too skinny like I used to be. When I joined the RAF 15 years ago they did everyones BF% and I was 7% naturally yet I've always struggled to get lean again since I put the weight on.
So here's what I've been trying to stick to so far this year.
9am Whey and Ready Brek in 200ml of skimmed milk ( I know I should have linseeds in here I just haven't pulled my finger out and got them yet)
12pm About 200g of lean chicken/turkey/pork steak 50g of wholewheat pasta with a tea spoon of pesto and a large side salad. Two pieces of fruit and a low fat probiotic yoghurt.
3pm About 80g piece of chicken breast, a good teaspoon of whole peanut butter and a piece of fruit
4pm Small carb portion such as a small banana and protein shake if weights day.
5.30pm Either whey or CNP Pro Recover for PWO. ( There seems to be a difference of opinion on whether or not simple carbs PWO are needed on a cut)
6.30pm 150g Chicken/turkey etc 40g basmati rice or 50g pasta + veg and side salad
11pm Whey + dollop of peanut butter ( Using water now instead of milk as I want to lose weight)
It's based on one James did for me a few years ago when I had an active job and could only eat at certain times, plus I was a different weight/BF%. I'm guessing someone will point out no solid protein at breakfast but that's exactly how he laid it out for me.
Is there enough carbs here, I feel very weak some days and every now and then I get a day where I struggle to sleep as I'm hungry. My stress levels feel higher than what they should be as well.
Training schedule is 5 days 45min mountain bike ride, 3 big hills so it's quite intense. And two weights sessions 8 exercises for full body, 2 sets of 10-12. All training done around 4-5pm.
I've lost about 4 lbs this year but it's only the last few weeks I've managed to get myself fit enough to do enough exercise so I'm still not sure how nailed I've got things.
Please bear in mind I'm not active at all during the day apart from the training session.