my diet.. help please
am currently 16 stone 7lbs and trying to get into really good shape.. not sure what my bf% is but ive been dieting for a while now and abs are definately out.. some fat is still on lower back. im 6ft by the way. want to get into my best shape possible with a target of 7.5 weeks time, all help would be appreciated..
diet is this:
morning:7.30am: 100g oats and cinamon, 1 serving syntha 6 protein (6 blended protein:22gprotein, 15g carbs, 200 cals)
mid morning 10:30 am: 1 serving syntha 6, 1 bannana, 1 teaspoon of cod liver oil
lunch, 1.30pm: 300g chicken breast, 200g broccoli, 75g long grain rice, 1 teaspoon cod liver oil.
mid afternoon: 4pm: 1 serving syntha 6, 1 bannana, 1 teaspoon of cod liver oil
early evening 6pm: 300g chicken breast, 300g sweet potato.
post workout. 8pm: 60g whey (myprotein.co.uk) 50g oats.
evening 10pm: 9 egg whites, 1 whole egg.
i train 4 days a week, and do 30 mins brisk walk on treadmill straight after weight training, i also do 30 mins walk in the morning before breakfast. i have been on this calorie intake now for about 3-4 weeks so am due a change, any comments and changes i should make are greatly appreciated!!!