Sport Where can I improve my diet?

Sport Fitness
W

--Wolf--

0
I've been training for a couple of years and at the start of the year decided to bulk up and put on 6kg (13lbs) in 6 weeks. I would like to either stay my current weight or add more, but am currently training for a Muay Thai fight and thought with all the cardio I'm doing I should do a small cut or at least try and lose my body fat. (have started losing weight very slowly)

17 years old
male
5'11
176 lbs (80kg)
Bodyfat - unknown

The hours I work are a bit funny (12pm to 9pm, then do weights and cardio when I get home, I know not good to do together) I have pretty good size but a lot of body fat. AFAIK my diet isn't THAT high in carbs and I don't have much fats. Here is my current diet. Please let me know if I should make any changes.

Meal 1 - 10:00 AM
8 weet-bix
low fat milk
low fat yogurt

Meal 2 - 11:15 AM
3 whole eggs, scrambled
2 pieces wholemeal toast

Meal 3 - 2:30 PM (at work)
small bag chips
1 nut bar
2 sandwiches (4 pieces wholemeal bread), cottage cheese, ham, coleslaw

Meal 4 - 6:00 PM (at work)
1 muesli bar
2 sandwiches (4 pieces wholemeal bread), cottage cheese, ham, coleslaw
can of creamed rice

Meal 5 - 9:00 PM - (Home) (Pre-workout meal)
Small leftover meal from dinner at home, meat, potatoes, veges

Meal 6 - 10:00 PM - Post-Workout meal
HALF Protein shake - 3 scoops whey protein, banana, oats, milk, 1 whole egg

Meal 7 - 11:00 PM - Post-Cardio meal (meal before bed, sleep about 9 - 10 hours)
OTHER HALF Protein shake
4 pieces white toast (jam, peanut butter, vegemite)

And around 2 litres+ of water a day. Multi vitamin in the morning and creatine at night.

Anyway, where can I improve my diet to maintain or increase my weight, while adding muscle (size) but decreasing body fat (lean)?

Thanks.
 
To building muscle and deresing body you need to do some exercises beside the diet. Both you can find
 
To building muscle and deresing body you need to do some exercises beside the diet.
You can read some tips bellow
I've read an article : 3 Important Tips to Build Muscle Faster - Get Lean and Ripped
You can read it here:

You also follow the diet meal plan to burn belly fat, this may be helpful for you

Good luck!
 
Improving this is not the big concern. The big concern is your follow up plan. This food stategy is temporary and you are going to need something to follow it up with. What is your plan B?
 
I have no idea what the previous answers are referring to lol.???

n e way... regarding your diet... it looks ok but there is room for improvement.

by looking at what you are eating I see you eat 7 times per day. the easiest way to lose a little weight is obviously by cutting the amount of calories from your diet, so you could try either eating 5-6 times per day for a week OR ditch some of the junk (albeit a small amount) from your daily diet, ie the chips, nut bars, coleslaw, and maybe eat just the egg whites without the yolks (keep 1 yolk, but 4 per day could be a lot for you).
 
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