Can not give specifics because you have not given any specifics yourself (weight, age, height, activity level or quantites on your meals)...
But by the looks of it:
1. not enough vegetables
2. not enough fruit
3. not enough fibre
4. not enough healthy fats
5. too much bread/rolls (for me anyway... some people are not as concerned)
6. not enough food in general (unless you are a midget)
7. not a good post wo meal
8. probably not enough protein either...
Originally Posted by Gaz_9
7.30 am - Protein shake and half cup of oats (v12 dreatine)
I would add healthy fats and fruit here.
10.30am - 2 slices of toast
Need protein, healthy fats and fibre in this meal. I would swap the toast as well.
1.00pm - Turkey Salad on Brown Roll
Turkey salad?? What exactly is this? If it is something like mayo + a little celery and some turkey then dump it and replace with salad (lettuce, tomato, mushroom, cucumber, celery, sweet peppers etc etc) and a grilled turkey breast. Add a home-made dressing with olive oil.
Drop the 'brown roll' (brown = white roll with added molasses to colour it) and replace with brown rice, pearl barley, legumes, sweet tato etc etc.
5.00pm - Chicken Breast Fillet & 1 slice bread
You want a better pre-workout meal than this.
Drop the bread. Go for more/better carbs.
6.00pm - 7.00pm WORKOUT (v12 creatine)
Have a post workout shake - protein + carbs... eg:
+/- another carb (eg: dextrose if you want to do higher GI, oats if you want to do lower GI).
8.00pm - Chicken, Sprouts, Tomato
Add more vegetables
Add some healthy fats (eg: avocado)
Add a little carb too if you want (eg: sweet tato).
how does this look, id like to loose fat and keep (gain muscle) but fatloss is main target for now.
It is hard to say if it will help you. It all this depends on if you are eating what you require (enough to maintain muscle but less than you require so you can lose fat) and how you are training as well...