Cereal = oats . Nutrionalists dream.
There's nothing wrong with that diet. You are probably eating a fair bit of carbs because you'd loose weight and have ketosis like crazy on what you've described (there arn't enough grain based/ starch based carbs).
I disagree, it seems that you could change that up quite a bit and make some better progress.
First off, you eat only 3 meals. I know, plenty of people say you can have results on 3 meals, IF you are getting the appropriate calories. That IF is what a lot of people screw up. And depending on how much ham and eggs are in your omelette, and how much milk you drink, and how much chicken at other meals, would determine how many calories you are actually getting.
Also, are you preparing these meals, or eating out? You can control your portions and cals much better by preparing your own food.
As has been discussed a lot in other threads, too few calories + too much exercise doesn't equal fat loss. You get to a point of diminishing returns and your body adapts to stave off burning fat as a survival mode., therefore sabotaging your efforts to lose.
If you are training hard enough in the gym for lifting, and are expending as much during tennis as it seems you are, then lets tweek the diet a bit.
Water, drink lots of it. If you are sweating like a hog, you need to replace that water. Water helps flush your body out so keep it coming. I would recommend a sugar free sports drink for tennis or any other training where you sweat a ton. You need to replace the electrolytes you lose from sweating. I say saugarfree since you are trying to get rid of BF you have had trouble getting rid of. If you have the carb loaded kind, just account for the calories and carbs into your daily total.
You are currently 229. Do a search for a BMR calculator and dtermine what your BMR is. This will tell you approximately how many calories you need to consume to MAINTAIN your weight, meaning it will stay the same. As a rule, to burn 1 pound of fat, you need to burn 3500 cals a week (every 7 days). To burn 2 pounds, it is double. To start with 1 pound fat loss a week, take the amount of maintenance calories and subtract 500. This should be your calorie needs for the day to lose 1 pound per week. Do some homework, and figure out what these numbers are, or you will never learn how to effectively manipulate your bodyweight/body composition. So figure out what your calorie requirements are, maintenance amount, and 500 below that.
You need between 1-1.2g of protein per pound of bodyweight, between 230-290g of protein per day. You should try to eat 5-6 meals a day, with approximately equal amounts each meal. For 6 meals, that's between 38-48g per meal. At the very least, this is the most important.
A gram of carbs and a gram of protein each have 4 calories, and a gram of fat has 9 calories. So take your amount of protein and multiply by 4 to get the amount of cals from protein. As a generality, a ratio of 40% protein, 40% carbs, and 20 % fat is a good basic model to follow. You are a biiger guy, so you might go with 50/30/20. Just make sure not to go much lower than about 20% from fat, since your body needs some fat to keep hormones from getting too outta whack.
Have your dense carbs early in the day, in meals up till about 3-4pm. Then after that, green veggies. By not eating many dense carbs in the evening, people have found they get enough carbs to operate and train on, but tend to not store so much from the carbs during the night. Try to space your meals as evenly as possible, I eat every 3 hours unless something comes up.
It will mean you will have to start preparing your food if you don't already. Stock up on tupperware type bowls and containers. Get a decent luchbox/cooler and icepacks if you don't have a fridge at work.
Do your homework, figure out your calorie needs, look at the labels of food you normally eat, and write down the totals for your typical day. Then write a proposal meal plan following these basics and let's go from there. Don't worry about the supps at this point, because if you get results from them, but your nutrition still sucks, what do you think will happen when you stop taking them with your bad habits?
