[looperman1000]

Ive had one for breakfast. 1 scoop and a half = 30g protein made with 300ml water
A fitness instructor i know said dont take 2 scoops = 40g as we can only consume 30g at a time.

Ill probably snack on some nuts up until lunch.

Go to Kettlebells at 1pm for 30 mins, might do a quick 15 mins of HIITs on treadmill just after to finish off lunchtime session.

Have another scoop and a half shake made same as breakfast.

Might snack on some nuts (portion of 12, walnuts, cashew or almonds) again untill dinner time.

Dinner time might be a couple of 1/4 pounders (90-97% beef) or chicken breast or two with some greens (kale, broccoli, spinach)
I often make soup, green soup! :-) i dont like veg too much, so much easier for me to take in a soup.
Ill make the soup with water and no stock, onions and garlic sweated off in some kerrygold and then throw in spinach, peas, broccoli etc

Will have my last protein shake an hour before bed.

Oh i consume 2.5 to 3 lites of water minimum a day.
Supplements:
3 x Holland and Barrett Omega 3 Fish Oil capsules a day
1 x Beta Carotene tablet a day
2 x Holland Barrett C-1000Mg tablets a day
USN Xedra Cuts that i got free with the protein 4-8 capsules a day
6 x USN BCAA Syntho Stack capsules a day on training days (6 days a week)
2 before training, 2 during, 2 after
8000iu of Vitamin D3 twice a week
2 x Magnesium tablets after last meal every night

Im 35, about 5'9 and weigh in the region of 85kg, just over 13 stone. Last bodyfat measurements put me at 21.95% about 5 weeks ago. Im due a new taking of my measurements, maybe next week.
I work in an office job, and at the desk most of my working day.

Between 2 kettlebells, 1 spinning class and another 3 weight training workouts including chin ups, bench press, dead lifts, unassisted squats a week.
I can step up cardio no problem but i want to rip and get more defined, better muscle tone. So im thinking cardio wont help too much, unless its HIITs. i dont really want to get skinny or lose muscle mass.

Can anyone pick apart my diet and training, i can give more details to my workouts if its needed? I generally alternate it every 5-6 weeks. Mainly 4 sets of 10-12 is what i aim for.

I have been eating scrambled egg every morning, but now i have switched to a protein shake instead.
Lunch id often have a chicken breast and salad, again, i have switched to protein shake too instead.
I do understand the protein shakes are supplements, and meant to be supplemental to the diet, but just looking for input guys. Feel free to pick me apart, im totally open to people's views and comments.....

[Stench Blossoms]

Originally Posted by looperman1000

I have been eating scrambled egg every morning, but now i have switched to a protein shake instead.
Lunch id often have a chicken breast and salad, again, i have switched to protein shake too instead.
I do understand the protein shakes are supplements, and meant to be supplemental to the diet, but just looking for input guys. Feel free to pick me apart, im totally open to people's views and comments.....

I'd go back to eating a proper lunch and breakfast instead of having protein shakes instead.

I don't think, diet wise, what your doing at the moment is sustainable in the long run.

[looperman1000]

I know food is the way to go. I know also wouldn't be able to sustain this for very long. Just thought id try something different.

[Chancer3001]

I like protein shakes just as much as food.

If you can stick with them go for it.

Luckily you mentioned at the end the weight training! The example above is a LOT of protein for 30mins Kettlebells class!!

Lift as heavy as you can in the gym?

have you worked out how many calories youre taking in? using?

Take a multivitamin.

[looperman1000]

Originally Posted by Chancer3001

I like protein shakes just as much as food.

If you can stick with them go for it.

Luckily you mentioned at the end the weight training! The example above is a LOT of protein for 30mins Kettlebells class!!

Lift as heavy as you can in the gym?

have you worked out how many calories youre taking in? using?

Take a multivitamin.

It is a lot of Protein for 2 x kettlebell classes and a spinning class! :-)
I was doing 6 weight sessions, but i was coaxed along to kettlebells and spinning and am loving it. It breaks the monotony of just weights all the time.

Multi vitamin, noted!

No clue about how many calories, no. I will have to calculate, maybe. Might be a good indicator.

[Chancer3001]

yeah definietly find out about calories.

I mean, if youre getting 500 extra calories a day, youll build muscle but wont be getting more ripped or defined most likely.

That usually comes from a cutting programme.