New Diet need help

Hey guys,
I am starting a new diet in 2 weeks time, (i say 2 weeks so that i can have your expert opinion 1st, and work out whats best for me.

currently my diet is (semi non existing) and after reading these forums, i notice i am doing it wrong.

so here goes,
I weigh in @ 120kg,
My height is 1,72m,
My BF % is 29%
My Lean Body Mass is 81Kg,

I want to get rid of the Muffin top and 29% Body fat i have, (lets say lower than 20% body fat for now)
So here we go, I worked out the following:


Let me know what you guys think?
is this ok? or did i miss the whole plot?
(hopefully the bbcode works :pinch: )

I think your values per item is wrong unless im not understanding the way you set it out.

Like 200g chicken has more than 26.5g protein and 200g hake has more than 14.9g.

I personally dont think you need a meal at 13:30 because there is one at 12 and the next at 15:00 - I would just move your 12:00 meal to 13:00.

You should just add some carbs after your workout mabe like 30g or so.

You should also add some carbs with your 5am meal mabe a banana or some oats.

Im not an expert but it looks good to me after the above changes

ahh cool, thanks, I've changed some values...
i am however now struggling to keep the overall Calories down now, although my BMR should be 2700ish to maintain, id like to fall down to about 2200 per day...but i guess 2500 is still an improvement. i also feel that i might be overdoing the shakes... any input on that?
ill also be working on my high carb day diet soon, and post that. below is the current diet so far with changes. (will the 5am carb take effect by 5:30am? it might also make a guest appearance during the workout...which won't be a good sight :sick: )

bud, to be honest,2500 calories is a bit low, and also i think that your calorie placement is a bit wrong personally, you carbs should be for breakfast,post work out,pre work out, so for you, you are training going to need carb 3 times a day, so pre work out carb(complex) post work out carbs(simple) breakfast carbs(complex). now to be honest if i was you,i would do weight training,then 20mins cardio. thats it for now,the reason for this is,you will deplete glycogen during weight training,after the weight training your glycogen stores should be rock bottom,by adding in cardio now your body will use body fat stores for energy and also make yourself more sensitive to insulin... thats my personal opinion on it.