Any suggestions welcome!!!

[stormwarning]

Hey everybody!!

My name is Matt and I am a 22 year old Division 2 college football player(QB). I am 6'1 190 on an average day. I consider myself to be in fairly good shape, however I know that my diet is horrible!! I eat fast food(McDonalds 20 piece nuggets)haha at least 3 times a week. For my summer job i work at a factory on a rotating schedule from 7p-7a four days on four days off.I recently decided that I want to get serious about my last season as a football player and get into the best shape of my life. I lift 3 times a week(MWF) and run 5(M-F) focusing on agility and speed work only on Tuesdays and Thursdays. All of my workouts are at 9 a.m. I was wondering if anybody would be able to tell me what and when they would recommend I eat to lose the fat around my midsection without losing much weight(Maintain if not improve muscle mass). I can see my abs clearly when I flex, but when I'm not i have a bit of a guy I really want to get rid of. My work/workout schedule cannot change just so you are aware. My current bench is 285, parallel sqauat 405, clean 275. Looking forward to any and all helpful responses!Thank you!!

[Boss Man]

This would potentially be a way of keeping things simple. I post this and similar versions now and then.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + rasher of grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas or green Beans + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

[stormwarning]

Thanks I went grocery shopping yesterday and bought a lot of those foods you suggested...what times would you recommend I eat?as I said I work from 7p-7a and workout at 9 on weekdays. I try to get to bed by noon an wake up around 630pm since my work is right down the street.

[Boss Man]

Have the first meal within an hour of waking, then space the others around 2.5-3 hours apart .

[stormwarning]

Thanks BossMan I really appreciate it!!hoping to notice the difference within a month or two seeing a this is the first time I've ever watched what I've eaten.