Deano!

ok so for the last nine months that i haven't been training ive been eating alot of junk, fast food etc. when i lost most weight i had very low carbs, low fat & high protien, i was very tired all the time though, this year i got a promotion and i work alot more so im trying to put some carbs in there.

this is what ive eaten today to give you an idea, my main goal at the moment is to lose my fat, also gaining muscle obviously but right now i wont even wear a t-shirt its embarressing!

7:00am - porrige (made with water), banana & CNP whey protien
11:00am - fruit salad (i could have poached eggs or wholemeal toast/bread instead but little limited because its in work and they feed me this time)
1:00pm - CNP Pro Recovery (at the end of training)
2:30/3:00pm - 2 fillets of smoked haddock & a portion of rice (white, should i go with brown instead)
5:00pm - a chicken breast with some paprika seasoning(is this ok for flavour, not sure if its bad or...)
8:30 - vegetables cooked in butter (was told once that this would be ok in evening but not sure, i can have plain meat e.g. turkey beef lamb etc)
9:00/9:30pm - CNP whey protien

times of some of these may seem a little close but its my only chance to eat as i run a resteraunt and when im working i dont get a chance to stop, i think my det is probably best its been, but ive never really sorted out my diet im really open to suggestions and help guys & gals