what foods and when HELP

[LCRXW50]

ok so I'm fairly new to this so be patient with me
I'm female 29 - roughy 55kg
I'm basically trying to give muscle more definition at the same time strip some of the unwanted fat, i train a few times a week lifting , cardio etc, however problem is the foods, I'm not sure what to eat and when, i usually train in the morning then straight after have a protein shake, for brekky il usually have oats with a bit of fruit, dinner & tea usually chicken and veg or pasta/ rice with either chicken or turkey. i know its plain boring food but I'm very fussy !! am i eating the correct foods at the correct time ? i don't know

im not trying to bulk up in any way I'm just trying to give myself the right foods body needs to work out while trying to get these goddame muscles to show \any help or advice at all would be really appreciated

[Boss Man]

Hi LCR good to speak to you.

This is a system that I post for quite a few people, so it might work for you, but it can be tweaked if needs be.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts).


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken


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 mashed Potato.

Option 2.

Chicken and 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.

[LCRXW50]

Thank you very much il shall give it a twerk and give it a go -
Any ideas for rest days ? Do I need to knock the carbs on the head or more carbs on test days ?

Thanks

[Boss Man]

Keep the calories about 10%-15% lower on rest days.