diet and training plan

[chambers89]

hi this is my first thread on this site, so hi, i just want to basically check if my diet and exercise plan is good, and where it can be improved, any help will be used constructivly, i'm currently 6ft, 19 years old, and 74-75 kg, i train in thai boxing 3-4 times a week, and go to the gym 3-4 times a week, usually one days rest, if i can, my goals are to stay around the same weight, gane muscle and lose fat(will this have to be done seperatly?).
At the gym i alternate different muscle groups on different days, + always start by warming up+ light jog, and then finish with some cardio, (interval training on cross trainer, rowing).
thai boxing is 1 fitness+ 2 or 3 technique, from a fitness point of view i would like to become fitter,i need to become fitter in a fighting sense, so no long distance stuff, just intense intervals, 5x3 min rounds, do i need to add more interval cardio?any suggestions on what elsed i could do?

diet.
every morning 8.00-8.30am BIG bowl of cereal, (like 3 different types)+ skimmed milk, coffee.
mon-tue(at work) 12.00 baked potato, beens tuna, or sandwich brown, prawn mario rose or turkey salad+bannana, 3.00pm chicken breast,
wed-fri(at college) 12.00 1/2 tub of pasta+ chicken2 fruit, malt loaf, 3.00pm 1/2 tub ofpasta chicken 1 fruit.
every afternoon= 4.30-5.30 dependant on work or college. uncle bens packet rice or baked potato, beens tuna, low fat yogurt,
8.30-9.30 time dependant on training, protein shake 1fruit malt loaf.

saturdays eat healthy but when i want usually 3 times a day,if i havnt got a fight, go out on saturday night(drinking), sorry to say, i know i shouldnt but your only young once.lol so apart from the obvious one, is their any changes i could make to maximise my training, or diet, i want to put on muscle, but lose excess fat, and stay relativly at the same weight, any help?thanx a lot

[Spoon]

Welcome to Diet Forum Live, Chambers89!

Well, of course you know that I am going to say to keep the alcohol to as little as possible (yes, that is the obvious one). Also, just keep your food "clean" for the rest of the week, which it seems you are doing pretty well with the diet you mentioned (the less processed the food, the better -- whole grains, veggies, lean meats, etc.).

Really, by gaining muscle, it will be much easier to lose the fat. The interval training is also important for you, I think, for the fighting. Instead of jogging to warm up, try just walking briskly to get the blood flowing...don't exert too much energy before lifting, so that you can lift your hardest! Also, be sure to get protein into your body within 20-30 minutes of lifting. Your body needs that protein to repair the muscles you broke down while lifting and grow them bigger and stronger! I would also suggest separating your lifting and cardio training days so that you have total energy for each different workout. For cardio, try mimicking a boxing match by jogging/sprinting, varying your intensity over at least 20-30 minutes. Walk for a couple of minutes to bring your heart rate back down, then do it again if you can. You could also use this day for ab work.

Try this and keep us informed on how you are doing

Hope this helps!!

In good health,

Spoon

[bluet]

I think you really have to stop drinking. A healthy life style is the best way to start your diet. You need enough sleep and this will manage your health well.