Seeking some Routine/Diet advice or feedback

dartstothesea

Feel free to move this to fitness logs if it's not appropriate here - sorry if it's not.

Just looking for any advice or feedback some wise people here might have for me on my routine and diet and all. I'll try to give as much info as possible.

I'm male, I'm 24, I weigh 95kg. Based on appearance I'd say I'm maybe 20% body fat. There's a great deal of room for improvement here visually.

My goals are kind of general. I want to look bigger and more lean and want to be physically stronger but also fitter for doing martial arts etc.

I'm doing roughly the following workout 3 times a week:

3x7 Squats
3x7 Bench Press
3x24 BW sit-ups mixed with roughly 2x2minutes plank aswell
3x7 Deadlift
3x9 Incline dumbbell pec fly
3x9 hamstring curl
3x7 bicep curl
3x14 calf raise

(I can give the weights I'm using for any of these if needed. I thought it'd suffice to say I'm just about going to failure at the end of 3rd set on all of them.)

10-15 mins of HIIT on Concept2 rowing machine. I haven't really yet worked out what distance of speed I'm covering here though, sorry.

Sometimes I do HIIT on treadmill for 25 mins. 2:1 rest-work ratio going from 9kmph to 15, 16 and 17kmph at most. Generally cover 5km or so in the ~25 mins, if I remember rightly.

I'm doing the following 2 times a week:
Muay Thai training 90mins (haven't a clue how to quantify what I'm really doing there but it generally involves warm up, stretching, striking training for 30 mins and then light sparring).

I'm doing the following 1, or maybe 2 times a week:
Swimming 45mins (again I haven't yet got a notion of how to quantify how much I'm swimming or how hard, sorry about that. I'd be swimming as fast as I can for maybe 1-2 mins at a time with rests of maybe 4 minutes in between. Doing this for about 40 minutes. I'm a crap swimmer.)

Other than these bits of excercise I lead a relatively sedentary life.

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I'm taking the following supplements:

Creatine Monohydrate - between 5g and 10g a day split up between 3 servings
82% Whey Protein - 4 or so servings a day of 30g each (assuming the 75ml measure gives me 30g)
AAs - 3 servings a day with each serving being 3 pills
Turmeric & Bromelain - 4 pills a day split in two 2 pill servings. I think each pill is about <1g maybe.
HMB - I know most people say this does nothing but I'm giving it a shot anyway, 5g a day. It's absolutely vile and I'm just taking one serving/day :pac:


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My diet is (hopefully) decent but not the most regular/routine thing so I'll just have a go at giving my monday-friday diet:
9.30am
100ml(?) Muesli/Granola and milk

10.45am
~350ml Porridge & Banana
~450ml fresh smoothie of Celery, Lime, Ginger (can't remember what else is in it but's all pretty green)

1.40pm
~350 ml thick vegetable soup
~450ml smoothie with green tea, milk and more green ingredients I've forgotten...

4.10pm
~450ml smoothie of granola, acai, milk, strawberry

7pm
Dinner usually one or other of the following:
~2 chicken fillets with long grain rice
~400g steak mince with fajita or two
~250g steak mince with spaghetti
2 pieces of cod with (frozen) vegetables; pea, carrot, sweetcorn, green bean etc
I'll generally get an indian meal once a week though, usually chicken or prawn with pilau rice and half of a naan bread.

I haven't yet copped on enough to calorie count but I will try to start. I'll have to look up what basic things like 350ml porridge have in them in terms of calories etc I guess.

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I get 7 or so hours sleep per weeknight, 9 hours on weekends. I know I need to start making sure I get more on weeknights though.

Does anyone think there's anything big missing from or wrong with either my workouts / supplements / diet?

Thanks for taking the time to read all this.