Sport need help with my food diet!!

[rizyx]

hey guys and girls, im looking for abit of help with my food intake, i am currently trying to get my body back to shape after taking a gap year and doing barely any excercise!

i need a plan of what to eat for the whole week to help with my muscle building and fitness!

like the times to eat this and that and what defo not to eat and defo not to eat and certain times etc

much appreciated for any help!

 

[qbass]

It sounds like you want a lot more than a 'bit of help'. Check the forum's stickies for some great starting advise on your diet.

 

[rizyx]

ok yeh i guess maybe im asking abit much lol after reading it again

ok so let me go through what i have atm:

7.00-7.30am: cereal either shreaded wheat or shreddies

7.30am-8am: walking to work which about a mile away

10.30am-10.45am: tuna mayo and cucumber roll with water or orange juice/apple juice

1pm-1.30pm: tuna mayo baguette with either sweetcorn or cucumber and water or apple juice/orange juice

3.15pm-3.30pm: water or orange juice/apple juice

4.30pm-5pm: walk home 1 mile

5pm-5.30pm: main meal changes every day, any suggestions of a good healthy meals would be appreciated! usually potatoes, some sought of veg and either fish, chicken or mince!

6pm-: gym work, time finished depends on wen i finish my regime, usually consists of;

stretch

bicep curls for 10 reps (i will have to find out the weight for it tmoz) 10 sets
then on to the bench press for 10 reps 30 second rest then another 10 reps for 10 sets

then i do 5 sets of 20 push ups and 5 sets of 20 sit ups 1 min break between each set

finally i do 5 sets of 10 crunches

then after 30mins of rest i eat a bowl of cereal again shreaded wheat or shreddies

then sleep at around 11pm

so thats pretty much it, i know its not very good which is why i need help!!!! please tell me whats good about that like wat i need more of and what to cut out, ive been contemplating adding protein shakes to some meals??? also i drink OJ like every meal