Help me PLEASE

[Paulwall519]

HI! Im 16yo (), 6'3" and 170lbs. im looking to get to about 160-165 while getting to about 8-10%bf. I used to weigh about 220lbs just about 7 months ago and now have some fat around thighs(not too worried about) and a lot around chest area. im steadily slimming chest down but wondering if im going about it the correct way. This is typical daily diet as it is. Btw i workout 5-6 times a week alternating boxing training, basketball, and weights at the gym anywhere from 1hr 15mins to 2hrs depending on energy level and activity.

Breakfast (600am)- 1cup Cinnamon Harvest cereal from kashi, 1cup skim milk

Lunch (1030am)- 1cup of lettuce and ~8oz of bonless skinless chicken and water

Pre-workout (230pm)- 1packet of oatmeal with fruit and water

Post-workout (400-445pm)- 1scoop of whey protein in 1cup of skim milk

Snack (600-630pm)- fruit

Dinner (830-900pm)- ~8-10oz of boneless skinless chicken, potatoes, and beans

Before Bed (1100-1115pm)- 1 scoop of casein in 1cup of skim milk

HOW DOES IT LOOK? critique the diet as harshly as it deserves. i know the time between breakfast and lunch is a bit much but i have school so i cant eat anything too nutritious during this time. any help would be appreciated

[Boss Man]

Breakfast (600am)- 1cup Cinnamon Harvest cereal from kashi, 1cup skim milk (Needs more Protein. (Could add a few Scrambled Egg whites and a Yolk scrambled here.)

Lunch (1030am)- 1cup of lettuce and ~8oz of bonless skinless chicken and water (Need more Carbs. Lettuce leaves have about 0.25g Carb, (1 calorie), so Carb may be a bit low here, add something else in, like a large Tomato, that's another 8g Carb approx right there. Also Protein looks too high, that's about 70g Protein, I'd increase Carbs, and stick to a maximum of about 4OZ Chicken. 70g Protein will just increase Nitrogen to Uric Acid conversion in the Kidneys, and U A isn't really good for the body to process.)

Pre-workout (230pm)- 1packet of oatmeal with fruit and water (shouldn't need Fruit.)

Post-workout (400-445pm)- 1scoop of whey protein in 1cup of skim milk (Seems fine)

Snack (600-630pm)- fruit (get rid of Fruit and change Carbs. things like a small portion of Pasta, Rice, Grain, Seeds, Low Fat Cheese, Legume sources would work here. I'd personally suggest either Low Fat Cheese or Soybeans there, as they give you Protein and Carbs, so no need for a seperate Protein source, and Low Fat Cheese doesn't need cooking, so even better.)

Dinner (830-900pm)- ~8-10oz of boneless skinless chicken, potatoes, and beans (Seems fine, but again, cut Chicken to about 4OZ)

Before Bed (1100-1115pm)- 1 scoop of casein in 1cup of skim milk (Seems fine)

I'd make one or two other changes here too, that being have lunch at 11:00AM, so you only have 3.5 hours before the Pre-workout snack, not 4, then you can have another meal about 8:30AM, and add back in a bit of the Protein you will be scrapping later in the day.

8:30 AM, you could have something like a couple of pieces of thinly sliced Wheatbread, and a bit of Sliced Lean Turkey, or Turkey Ham, and make a Sandwhich. If needs be, a bit of sliced Tomato could be added, to

A: boost Carbs a bit if you wanted.

B: cut Glycemic response, by reducing meal GI, and Glycemic Load, (Bloodsugar spike potential.)

[Paulwall519]

ok thanks for the input ill try to add more carbs for lunch and post workout and see how it goes weight-wise

[swanso5]

- is the cinnasmon cerial sugary/ if so than swap this and oatmeal and add fruit to breakfast
- skip out of class for a "toilet" break and get a banana and a tin of tuna into you...5mins max...you must have a break somewhere
- add some veg to 10:30 meal
- sploid protein and veg/salad pre workout, no simple here or you'll want to doz off half way through training
- dinner needs to be earlier

[Paulwall519]

well the cereal is from kashi and only has like 9g of sugar so for breakfast i thought that might actually be a benefit and i definitely have no problem skipping a little class to eat haha no problem at all.

[swanso5]

you want a sugary cerial after wt training for replenishment but oatmeal is a far better choice for breakfast than anything else...maybe switch the cinnemon stuff for something else

[Paulwall519]

do u think i should eat the oatmeal for breakfast and the cereal and 3 egg whites and 1yolk for pre workout meal?

[swanso5]

nah, no cerial before training you don't need it...eggs and veg/salad for a sustained release of energy