Hi as I am noob can you guys have a look at my diet and tell me if I need to change anything.
im 5.11 and weigh 89 kgs
First of my goal … no bulking up just replace the fat I have with muscle and have bf % arround 14 15. ( according to tanita scales im bout 21. ) and be generally fit enough to go running and swimming and stuf with out killing myself. ( dont start on the cigarets I am working on it).
Workout 3 full body workouts of ± 50 mins each ( free weights ) . note I refrain from squats and similar excercises as I do have a back issue( ever seen anyone tilted to the side at a 30 degree angle ) and 3 45 min cardio workouts with 2 tbt session worked in in each one.
the diet :
Supps 1 multi vit 6 all in omega 3 6 9 tabs a day . ( finishing some cla I got but I believe it dont do anything for me and wont be getting it again)
Bfast - 1 Bowl of all bran
Snack - normally a banana
Lucnh - 4 slices of multigrain bread filled with either tuna / chicken ham, mozzarella, egg ( no butter or any form of spread), small pot of low fat yoghurt and a fruit salad)
Snack 1.5 hour before workout 2 slices of multigrain bread with the some sort of selection as for lucnh and a piece of fruit
Dinner : Either Pasta, meat or fish and veg. or salad some fruit.
if hungry later that night may be some yoghurt.
My current protein in take averages at ± 90 to 110 grams a day and I was planning on suplementing with 1 shake a day with bfast