Hi guys. Recently it occurred to me that I could probably improve my jiu jitsu by eating a healthier diet and getting into better shape(novel idea, I know). I mean, I'm in decent shape but I could be better. So I started a diet and workout regimen last week and I thought that maybe some of you guys who are knowledgable about nutrition might like to give me your thoughts on my diet regimen. I am currently 26 years old, 5'11, 196 pounds and about 16 % bodyfat. I would like to get down to around 4-5% bodyfat. Here's what I'm currently eating and the activity I'm doing each day:
7:30 AM: 5 egg whites, 1 cup oatmeal, 1/4 oz. almonds
10:30AM: Protein shake, 1/2 cup brown rice
11:30AM-1:00PM: Jiu Jitsu(3 days a week)
1:30PM: 4.5 oz of tuna, two slices whole wheat bread, 2 cups brocoli, 1/2 cup brown rice
5:00PM: 4.5 oz albacore tuna, 1 cup brocoli, 6 oz baked potato
8:00PM: 7 oz. skinless chicken, 2 cups brocoli, 1 cup black beans
9:00-11:00: weight training and cardio(everyday)
12:00: Protein shake, bed
The diet comes out to about 2300 calories a day with 250 grams of protein, 245 grams of carbs, and 30 grams of fat. Would appreciate any critiques or tips. Thanks!