How can I improve my diet and fat loss?

Hey Grant,

So far so good! I'd be looking to substitue your crackers with some basmati rice to reduce the insulin spike you'd get from those. I would say around 50g of basmati rice, although I do not know how many crackers you have. Lunch is great. Next snack, I would cut out any sugary items from your diet unless it is breakfast and post workout as it is crucial during these periods for glycogen replenishment. Even if they are naturally occuring sugars in fruit such as fructose, cut them. Get majority of your "5 a day" from vegetables, there are not limit as to how many you can have. The darker the better!

Your workouts and diet seem pretty on point, what sort of cardio do you do just 1, 10km run? Have you considered interval training or early morning cardio on an empty stomach (just BCAA's) to really break a plateau, these have worked for myself.

I thought basmati rice was white and really starchy? What would you have that with? Also brought whole wheat pasta? What other vegetables would you suggest for snacks and that in the day? One bad thing I can't stand any fish which I know is really good for you. I try eat every couple of hours as I'm always hungry, drink 2-3 litres of water a day. Any other snacks I could have?

Yeah I really need to up the cardio I'm going to try doing two 5km twice a week in the mornings and 1 10km weekend. BCAA's what are those and what do they do? Also what other interval training would you recommend?