How can I safely lose about 4-5%BF (or 10lbs) without harming my training?

i'm playing soccer for a team, along with lifting twice a week(Low reps strength work on the main exercises - bench, squat, chin-ups and then higher rep range on the others) and I'm doing BJJ2-3 times a week and one session of MT.


I need to lose about 4-5 % BF for a number two reasons:

1. I need to be slightly more mobile in soccer

2. I want to compete in the 205lb div for bjj tourneys (I currently weigh 215) and cutting isnty an option cos weigh ins are about 20 mins before the competitions start and i want to be fresh.



Cardio wise I'm cycling 5 days a week to school. Its about 6kn each way and it takes me half an hour each way. I'm using this as my aerobic training along with the other stuff im doing thats more than enough.

i do 2 rounds on the jump rope of 7 mins. I follow this up with a session of sprints. I do this twice a week.


Here lies my problem, i'm not losing weight! So i'll outline my diet for you.


MEAL 1: Breakfast. 1 bowl of oatmeal. Multivitamin. Protein shake.

MEAL 2: Mid morning.Chicken sandwich. (or egg sambo, variety but anything with protein basically!)

MEAL 3: Lunch. BIG sandwich with lots of chicken or egg and lettuce/tomato etc. Banana

MEAL 4: Mid afternoon: If i'm home I have pasta, otherwise its pretty shitty cos i'll be in school.

MEAL 5: Dinner, usually meat 2 - 3 veg.

MEAL 6: Protein shake.


Now im realising that I have to switch to brown bread from white.

I also drink 2-3 litres of water throughout the day.

 

MEAL 1: Breakfast. 1 bowl of oatmeal. Multivitamin. Protein shake.

MEAL 2: Mid morning.Chicken sandwich. ,LOSE THE EGG , KEEP BREAD BROWN

MEAL 3: Lunch. BIG sandwich SAME AS ABOVE

MEAL 4: Mid afternoon: REPLACE WITH A PROTEIN SHAKE

MEAL 5: Dinner, usually meat 2 - 3 veg. KEEP MEAT WHITE

MEAL 6: Protein shake.

Ok , well before meal 6 can u go for a 15 min run ? . Also move ur weights to lower weight and higher reps

 

thanks for the input man.

As a matter of interest why are the eggs so bad? Arent they a great source of protein??

 

depends . are thay full eggs or just the whites ?

If just the whites then yeh thay excellent . Also u aint gettin enough fats we talking EF esential fats . Fats found in flax seed and fish , Can get liquid form from health shops or caps . Or add fiSH in to ur MEAL 5

 

I can add tuna salad or something. i could just eat the whites but it was originally full eggs.

Any other suggestions for snacks which would add some variety to my diet??