Trying to shed extra weight;can I improve this diet/workout?

[mrrossi]

Hi

I just wondered if there was anything I could change with routine/eating order to help me feel fuller longer and loose some excess fat around waist? I.e. I read that you should have something with lots of carbs (such as a banana) AFTER a workout whereas I'm having one before...

breakfast only ever fills me for 2 to 3 hours, should I be eating more/having more protein? I feel stuffed if I eat too much though first thing... someone suggested smoked salmon and scrambled eggs would fill me more, will have to try that...

early breakfast (6:30-7): bowl of museli or bran/nuts and fully skimmed milk, cup of tea
morning snack (9:30): half of a tortilla wrap (chicken, tomato, cucumber, salsa) and a boiled egg, cup of tea
pre-gym lunch (11:30): half of a tortilla wrap and a banana, low fat latte
post-gym lunch (14:00): 3/4 of a tortilla wrap, handful of mixed nuts
afternoon snacks (16-17:00): 1/4 of a wrap, apple. sometimes a yoghurt. often a cup of tea or decaf latte
evening meal (19:00): a meat portion, small amount of carbs (potatoes/pasta/rice/cous cous) and vegetables

If I don't eat the carbs with evening meal I'm usually hungry when I go to bed...

I seem to have to eat small amounts regularly; the 3 times a day larger amount thing doesn't work for me: I feel too full, but still get hungry 2 or 3 hours later!

I drink about 8 cups of water through the day too.

Gym routine is normally:
10 mins weights
15 mins mat work (sit ups, press ups, stretches etc)
20 mins cardio (treadmill, cross trainer etc)

I do this 3 times a week, and 2 days I'll do 15-25 mins of cardio at lunch or occasionally miss a day.

Anything I can improve on/switch around? If I get peckish between these periods (often!!) I tend to nibble on some mixed nuts, but realise these can be high in oils and calories...

I'm about 77kg at the moment (was 79 after lack of exercise due to hurting knee and some 'holiday pounds' which I'm still working off), best was 72 but I'm normally around 74/75; I'm 179cm tall (5ft 10ish) and 35 years old . I'm fairly fit and healthy but the flabby bit on stomach is very tricky to get rid of!

Cheers

Ross

[Boss Man]

early breakfast (6:30-7): bowl of museli or bran/nuts and fully skimmed milk, cup of tea

(Add something else in here like some eggs, ham, turkey, chicken, beef etc, as the protein will be more filling. You're getting some protein from the milk and nuts, but more egg or flesh based protein would be useful, though there is no need to go overboard, in light of the protein intake already observed.)

morning snack (9:30): half of a tortilla wrap (chicken, tomato, cucumber, salsa) and a boiled egg, cup of tea

(Have a whole one)

pre-gym lunch (11:30): half of a tortilla wrap and a banana, low fat latte

(Have the banana, but you probably don't need the half a wrap, as you'll still be utilising some carbs from the earlier meal. Although a bit of flesh protein could be useful here, to provide some exta calories for exercise.)

post-gym lunch (14:00): 3/4 of a tortilla wrap, handful of mixed nuts

(The wrap could go. Use things like cashews, chestnuts and ground nuts as examples, as they are higher carb than a lot of nuts. The fats in them are okay, so don't be too concerned. You only need about 1/2 a cup coupled with some flesh protein.)

afternoon snacks (16-17:00): 1/4 of a wrap, apple. sometimes a yoghurt. often a cup of tea or decaf latte

(Have the yoghurt instead of the wrap and add more flesh protein in.)

evening meal (19:00): a meat portion, small amount of carbs (potatoes/pasta/rice/cous cous) and vegetables

(Fine)

[mrrossi]

Great stuff, thanks Boss Man!