Joseto wrote:i eat 2-3 times a day, lunch and dinner always, but breakfast just some times (4-5 days a week).
(That MUST change immediately. For starters Breakfast EVERY day okay , then 5 meals a day would be better)
for breakfast i eat cereals with yogurt or a cup of juice (not natural) and bread with eggs or cheese. (between 10.00 and 12.00 am)
(Try to make this 10AM without fail, so it's regimented, no loose eating patterns. I'd combine either the Cereal and Eggs, or Bread and Cheese, to make a Cheese sandwich, so there's Protein and Carbs with both options.
You could then rotate the options having them every other day so there's no repetition if you like, or however often you feel comfortable regards either, if you favour one moreso than the other.)
(12:30PM, have something like a good Portion of Peanuts, another sandwich, some Chicken and Fruit perhaps as examples.)
at lunch just the normal things like rice, meat, eggs, potatoes, a few salads like tomatoes (between 14.00 or 15.00 pm)
(This could be at 3PM without fail, again to keep a good structure)
(Another meal could be had around 5PM, you could use options like those mentioned in the 12:30PM meal)
for dinner almost always the same that lunch, but smaller portions. (between 21.00 and 23.00)
I have to say that when i go out with friends at partys or bars etc, i drink alcohol, not excesive but i do it every weeks, and after those partys i sometimes go to eat at some fast food place before i go home. (at night, like 3.00 or 4.00 am)
(I'd forget the fast food and the Alcohol could be ideally cut out, but depending on how frequent and how much it might not be too bad.)
the things that i drink at home while i eat are juice or coke, sprite, etc
(I'd keep the juice, but consider limiting the other things and replacing them with Water)
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