Help with Diet & Training

foxirl

Male, 31 ys 75Kg

Usual Diet during week is
8:30 Scrambled Eggs 2 or 3
11:00 Banana, Handful of Cashew Nuts
1:00 Chicken Salad Wrap with tomato relish
4:00 Homemade shake including 300 ml Milk handful of Oats, one scoop of Whey, Teaspoon of Flax Seeds
7:00 2 Large Chicken Fillets, Sugar Snaps, Brocoli
10:00 Either a shake as above or Jacobs crackers with Cottage Cheese, 2 Fish Oil tablets.

Weekend - Try to keep it similar to above but usually fail
Alochol intake - Sometimes none. Sometimes 5 pints.

Exercise:
Astroturf Soccer 2 or 3 nights a week for an hour at a time.


GYM - 2 Nights a week ( Get 3 in on the odd week)
10 Min warm up on Cross Trainer
Squat (Smith Machine) 70Kg including Bar 5*5
Bench Press (Smith Machine) 52.5Kg including Bar 5*5
Dead Lift ( Only once a week) 60Kg including Bar 1*10
Usually do some Pull ups, Dips, Crunches and prone bridges after weights.

Looking to loose the belly build some muscle (not a lot) and tone up

Any advice welcome!

corribdude

Diet looks good, Id ad in porridge with the breakfast. Id also recommend adding in a couple of litres of mik a day if you want to put on weight.

foxirl

Would be worried about putting on Fat with drinking that much milk per day.

accensi0n

How long has this been your routine and what results have you had in that time?

foxirl

Have been doing the Astroturf for last 12 months. Started Gym stuff this year.

Squat has gone from 50 to 70Kg
Bench Press 35 to 52.5Kg
Dead Lift 40 to 60Kg

Weight hasn't changed.