can any1 sort this diet plan out?

[charlielucy]

right my goal is losing body fat but retaining muscle. ive sorted this diet plan out, so just want your thoughts?

breakfast - turkey rashers x4 and beans

WORKOUT

post workout - protein shake

afternoon meal - pasta n sauce

snack - fruit

night time - 2 chicken chargrills in a piri piri coating and steamed veg and jalepenos

before bed - protein shake
note: im startin to not eat after 6 or 7oclock

i just wanted t check this plan out to you guys to see how it is.

i weight about 85kg and 5ft 9 22yrs old.

i play football 2 times a week for 3 hours or more a time. also 15mins cardio on my workout day and 45mins on the weights.

thanx

[jack tors]

the diet is crap bro. i would probably double the amount of food for 190lbs w/ that amount of cardio your starving your musles promoting fat gain retention. i would specifically up the protein and healthy fats(peanuts, nuts, fish oil) with every meal. drop carbs at the end of the day.

5-6 meals

protien - beef, chicken, eggs or fish
carbs - 1 cup brown rice, veggies
fats - 2 fish oil caps,

repeat

[Control]

"Rashers" huh? You must be from the UK.

The first thing you need to do is get more protein. At your bodyweight you need at least 280 grams of protein. Start there.

[dna9488]

post up measurements of your food. How much of what and time you eat them.

[charlielucy]

yeah from uk. thanx for the info, i will up the protein today.

btw when you guys do cardio do yous go for HIIT or 45mins worth non stop???

[dna9488]

yeah from uk. thanx for the info, i will up the protein today.

btw when you guys do cardio do yous go for HIIT or 45mins worth non stop???

i do cardio for the fat burning process. i keep my heart rate between 130bpm-140bpm. For me that is ideal because it your body burns fat and not muscle.