I'm 18 years old male, weight 79.5kg (175lbs), 185cm (about 6'1"), judging by looks I'd say bf probably around 14%. I'm doing thaiboxing 4-5 times a week (1 hour sessions) and heavy bag work once or twice a week on top of that. I also lift weights, starting from tomorrow I'll start doing a bit modified version of Wendlers 5/3/1 (can't do heavy benching and militarypressing because of my shoulders) twice a week. I also have P.E. during this period in school twice a week, both times after lifting and I'll also be doing TB class those days.
Now with weather warming up here in the north I've also started to include some morning cardio (30min max, 3-4 times a week), which means usually morning running or walking with some corework followed up by stretching. I consider myself an easy gainer, after putting some time and reading a whole bunch of JB's articles I've managed to cut a bit of fat. I've been going pretty low on carbs considering my sport, but now with increased amount of activity I feel like my recovery isn't fast enough.
Basic diet for a day would probably look something like this.
Before morning cardio, if I decide to do any, I'll drink a night time protein shake, which should be very slowly digesting protein source, about 30g of powder (~120kcals, ~26g protein) with lots of water.
For breakfast I'll have oatmeal (1dl of whole grain oats and water) with about 100g of frozen berries (blueberries or a mix of different berries) and 250g of quark with 100-200g of fruit (pineapple, oranges, apples, bananas) and about 0,5l of extra protein skim milk (1:1 ratio of P/C). If I have the time I'll drink cup or two of green tea to go with it. Whole thing should consist of something between 50-60g protein and 500-700kcals with most of the calories coming from carbs.
I'll usually be eating lunch at school. School food is free here in Finland, but its done on really low budget so the food isn't really stunningly high on quality. I think I can get about 30g of protein the whole meal, usually its rice/potatoes with some sort of sauce which usually contains some meat and I'll try to have about half a plate of salad or more. I'd say I'll end up eating roughly about 500kcals on this meal, no idea how the calories split up in macros.
Tuesday and Thursday I'll be lifting shortly after lunch. After lifting I'll have my own recovery shake, which contains 40g maltodextrin and 30g whey with about 5g of cocoa powder for flavor. Should contain around 300kcals.
Shortly after lifting and recovery shake will be P.E. class, and after that I'll usually eat a whole bunch of food at home, usually some basic home made food like spaghetti etc., not perfect macros and nutrients but I'll need to get some calories in quickly because few hours later I'll be doing TB. Every day but Tuesday and Thursday this time of the day I'll usually have some lean chicken/turkey/some other meat and a lot of salad with some nuts (almonds and walnuts). This meal usually ends up somewhere around 400-500kcals, with over 40g protein and rest being fat (and little carbs from veggies).
After TB I'll have similar shake to what I have after lifting, 40g malto 30g whey 5g cocoa powder.
About 1 hr after TB I've been having a bit bigger meal with around 40-50g protein and a lot of fat, almost no carbs at all. This probably needs a change, since I won't be focusing on cutting weight anymore, but I'm afraid of going high on carbs because night time carbs is one of the culprits for the higher bf% I used to have before I started cutting. Some low GI carbs here with protein and little fat would probably be good, I've been thinking about maybe having some chili with meat (not forgetting salad) this time of day (about 9.30PM) . Good amount of kcals around 600?
Last meal before going to bed will be lean chicken/turkey/other meat with salad and nuts, around 400kcals.
Counting up the calories this will probably fall a bit short of the daily recommendation. Its okay for me if I'm dropping little fat on the way, but I really don't want to sacrifice much recovery on the way. I think I could easily afford throwing in a few more fruits for the workout days during school to cut out the longer breaks whitout food and maybe cutting back on the carbs on rest days. I usually allow myself two cheat meals a week, and they'll be on the weekend most of the time when I don't train so much, so limiting the carbs on weekends is probably not suchs a bad idea when you look at the big picture.
Long post and could've made it a bit cleaner and easier to read but bear with me. Thanks a lot for everyone who'll take their time to read and comment, feel free to ask whatever you want if I forgot something or wasn't clear enough!
E: Forgot to mention I do drink a lot of water and 3-5 cups of green tea a day.