What's up guys...need your advice. I am currently deployed with access to a gym everyday and pretty decent chow. Need to know if I am on the right track with my diet/cardio. I am 5'10", 195lbs, approx 15% bf...we run Monday (approx 4 miles) Wednesday (always a 5k-avg 21:40 time) Friday (approx 4 miles)...I lift everyday around noon on running days and 5 am on non running days. My workouts are 8-10 rep range no bullshit no gossip type training...max of 1 min rest between sets, I know this is a diet thread so I won't go into specifics on my workouts unless you guys wanna see them.
Diet is as follows:
5 am: Cardio on stated days (others we go straight to gym)
730 am: 8 egg whites, 2 whole wheat muffins, approx 1 cup of cooked grits with cheese, some fruit (melon/cantelope/banana)
1030 am: 2 scoops of whey or 2 tins of tuna with a handful of whole grain wheat thins
1145-1245: Workout (lift weights on running days or do some HIIT cardio on a treadmill when we don't run for pt in the morning
Immediately Post WO- 2 scoops of whey/gatorade
1330- 2 chicken breast, 1-2 potatoes or pasta, salad with toms, cukes, cheese, ranch dressing (I will switch from no fat to regular every so often)
1600- 2 scoops of whey
1800- same as 1300 meal
2100/2200- 2 scoops of whey usually
I usually pull a guard shift in the middle of the night at some point so while I am awake I will pound 1 1/2 scoops of whey. I do use some BCAAs pre/post WO (with the weight training), pre WO supp with some creatine, and M Stak. Every morning before we do anything I try to drink a little carton of Coconut Water. I eat chicken breast mostly at the chow hall b/c I know that it is bland and isn't loaded with bull crap. On my HIIT days I will have 1 potato with lunch and dinner. I have a little belly and I am trying to get rid of it. I know one thing that you guys are gonna say is to eat more whole meals...well I have limited options b/c chow is only 3 times a day. I have a little stock pile of tuna from some care packages but sometimes I run out before the next package gets here. Don't have much money to spend on tuna here (it is $2 a fucking can) and I am trying to save some money for the wife and kid so my allowance I give myself goes to mostly Whey, BCAAs, and creatine. Any advice would be helpful. Thanks in advance and hope to hear from yall soon.