questions about calories and weight loss

[towney_04]

Its a bit of a dilema of mine at the moment. Mabye you could hehlp me or give me some suggestions? Im in the army so i lead a pretty active life style, do 2-3 hours running 5 times a week in the morning and do weight training 3 evenings a week at around 8pm. Im 6ft2 and weight 83kg. My goal is to still gain and be able to train, as i have a race end of september, but be able to loose 5-6kg of bf (long term goal, not by september). Ill post you my diet as that might help. (This is pretty much the same every day)

meal 1- 7:00am scrambled egg on toast (mabye 3 eggs, 2 pieces of toast)

meal 2- 10:30am 2 scoops ON wehy + table spoon penut butter

meal 3- 13:00 salad, tuna fish, peice of fruit and a jogurt.

meal 4- 17:00 vegtables, roast chicken and gravey (sometimes fruit salad depends if the chefs can be arsed to make it lol)

meal 5 after training in the evening- 2 scoops ON wehy and table spoon penut butter.

Not sure if you can help but thanks for your time even if you have read this :) any suggestions or help would very much be helpful!

[towney_04]

Sorry i dont know if i made my goals very clear, basicaly i want to loose some bf by getting suggestions on my diet, at the same time be able to train. Thanks

[coffee-guy]

You shouldn't need any shakes and your calories are way too low - protein and carbs need to be bumped quite a bit - I know how military PT can be and you're essentially starving yourself...

Read through this section a little longer and look to hit your caloric needs with a 30/50/20 split....

[towney_04]

Thanks for your responce! right well i have upped my calories, bigger portions, and eat more regularly, like packs of meat and nuts. any 6ther advise is more then welcolme! thanks

[coffee-guy]

Thanks for your responce! right well i have upped my calories, bigger portions, and eat more regularly, like packs of meat and nuts. any 6ther advise is more then welcolme! thanks

Write out everything you're doing now bro...

[towney_04]

right prety much same diet i just added a few things in

meal 1- 7:00am scrambled egg on toast (mabye 3 eggs, 2 pieces of toast)

meal 2- 10:30am 2 scoops ON wehy + table spoon penut butter now a chicken salad sandwich and pack of tika flav chicken.

meal 3- 13:00 salad, tuna fish, peice of fruit and a jogurt, but bigger portions

meal 4- 17:00 vegtables, roast chicken and gravey, roast potatoes (sometimes fruit salad depends if the chefs can be arsed to make it lol)

meal 5-21.00 after training in the evening- 2 scoops ON wehy and table spoon penut butter, small bag of penuts, another sandwich.

so now im eating more roughly and extra 1500-2000 cals a day, so now around 3500-4000 a day, with around 230 grams of protien.

training is similar, 2 hours of hard cv from 8-10 in the morning, friday morning this steps up to 4 hours. i also train 3 evenings a week in the gym for around an hour.

monday- back and bi's

wed- chest n tri's

sat- shoulders and everythings else

this is pretty much my average week.