New eating plan

[Jordy Correia]

Hey! Well in the last year I have dropped from 240 lbs. - 180lbs. While i have dropped lots o weight and it is VERY noticable, I would like to get more defined. While i could probably still lose some weight but I think i am at a healthy weight. If there are any suggestions I would appreciate it greatly. Thanks!

Breakfast:
multivitamin
2 Omega 3-6-9 pills

4 scrambled egg white
3 pieces of Turkey bacon
1/2 cup Oatmeal
lots of water

Brunch:
1 cup of plain yogurt
handful of almonds

Lunch:
Turkey Sandwich ( on whole wheat, no mayo, lettuce, mustard, no cheese)
1 cup of raw baby spinach

Lupper (lol):
mixed veggies (carrots, cauliflower, celery) and low cal ranch dip
Protien shake

Supper:
2 medium boneless skinless chicken breasts
broccoli or asparragus
2 cups of spinach salad w/ balsamic vinegrette dressing

after dinner snack:
1 cup berries (raspberries, blue berries, strawberries)
1 cup of plain yogurt

Post work-out:
Protein shake

I only drink water, no fruit juices, coffee, pop etc. I dont eat any chips, chocolate bars, fast food. I allow my self one cheat meal a week ( not cheat day).

excercise:
Mon, Wed, Fri- 12 mins HIIT
Tues, Thurs- Long distance running

Mon, Wed, Fri- 30 min. Bas Rutten Boxing CD 3 min rounds hitting heavy bag
Tues, Thurs- 30 min. Bas Rutten Boxing CD 3 min rounds shadow boxing

Mon-Fri- Strength training about an hour

I also work in a hot environment doing physical labour for 8 hrs

 

[B3rserk3R]

Eat more healthy fats. I realize as someone who lost a ton of weight you're worried about putting in back on, but remember being defined is a function of bf% and one way to improve that is to add lean mass. Some healthy fats will aid in the process.

 

[Jordy Correia]

Are there any suggestions as how to add them in?

 

[ronin0352]

For the fat:
Eat whole eggs for a start.
Fish oil, fish oil, fish oil
Eat a lean steak once in a while
Throw in a spinach salad with olive oil & vinegar occasionally

In addition:
Get some protein in that brunch and the after dinner snack, like cottage cheese maybe. (Would also help with the fat intake as well)
Get some veggies in that breakfast. (I personally love to mix some freshly chopped baby spinach in my scrambled eggs. It's a daily meal for me.)

Other than that, it looks pretty good to me. Of course there are many posters here much more qualified who may see much more that I'm missing, I'm no expert.