new diet for me

Hay guys im starting a diet soon, im preparing for my upcoming rugby season, started pre season 2 weeks ago and 1st game is only in 2 months. Ill be 20 this year.im captaining my club u20a squad and train alot with the 1st team squad. My current stats are 109kgs, 1.81m and 15% bf. I do a 5 day split at gym gyming every body part once a week and then intense fitness with the club 3 times a week...im looking to drop my body fat and a good diet to help, so far ive got this

Meal 1 : 7 a.m post gym shake 25g protein and 30g carbs

Meal 2 : 8 a.m 4 egg whites (1 whole) and 200g oats or muesli

Meal 3 : 11 a.m 200g lean meat (mince or chicken or steak) and a cup of green beans

Meal 4 : 2 p.m 200g lean meat and 2 whole wheat wraps or 200g sweet potato

Meal 5 : 4 p.m shake with 25g protein and 30g carbs

Meal 6 : after rugby (6 till so about 8.30 p.m 200g lean meat and 1 cup green beans

Any help on what to change will be much appreciated, thanks guys and wish me luck as this will be 1st proper diet and looking forward to it

I'd have some Oats or some kind of carbs before gym in the morning I'd also have more carbs with meal 5. You need to fuel your workouts otherwise you'll loose muscle.

Overall not too bad. Big NB you need to work out your calorie requirements and make sure your diet works out to the same amount. By looking at your diet I can definately tell you that you are eating way too little cals. Add some fats to meal 3 to help with this.

Here is a calorie calculator to help you

Go to www.myfitnesspal.com to work out the calories in your diet.

Be sure to ask questions!