I’ve posted my general diet in my work out log, I feel now that I need more energy now as I am working that much harder, I would be grateful for any suggestions of the best way to do this, and still maintain a reduction of body fat %.

Many thanks
Pete.

I’ve just realised I’ve put this in the wrong part of the forum, never mind I’m sure you’ll cope.

Well here we go; I know I’m going to get my ass kicked about this. Breakfast, 2 bits of whole meal toast with clover spread, nothing till lunch, chicken or tuna with salad sandwich for lunch, nothing mid afternoon, evening meal, fish, chicken, or lean meat with veggies rice or potatoes (eaten about 1.5 hours before my work out) banana + apple + yogurt after work out, grapes to munch on as well in the evening. I drink 4-5 cups of coffee during the day at work with 1 sugar (cut down from 2) and about 1.5 -2 litres of water.

Breakfast:

Dunno how big a bit of toast is but thats kewl, but you need to eat some sort of protein with your breakfast. Breakfast should be your biggest meal of the day (approx 450kcal).Oats, protein powder and a fruit works great for me

Lunch:

Your lunch is fine, but if you lacking energy try adding a complex carb to this meal, like a potato or something

Supper:
Your supper is good, I often eat that combo for dinner

Post workout:

I would add more protein to this meal, your post workout meal should be at least 300 calories and rich in carbohydrates

I can see why your workouts were suffering anf why you were low on energy, u need to add 2 snacks to your meal plan, if you do that you should be sorted. Also try reduce 4 cups of coffee to two cups and try Green tea or any other herbal tea instead.

Hope that helped man, lemme know
Steve

Thanks for that Steve; I will implement what you have said and let you now how it goes next week.

My pleasure man, anytime!!