dedicating the summer to exercise...

Rossin

Any advice on nutrition or exercises appreciated

age: 28(m)
height: 5 11
weight: 170 lbs

My average ,potentially awful diet:

breakfast: honey loops & full fat milk
Lunch: sambo, mostly ham,cheese,tomatoe,mayo & coleslaw/sweetcorn
dinners:
spag bol & garlic bread
chicken kiev, spuds & veg
fish, spuds & veg
homemade burger & chips
lasagne & chips/salad
pizza & chips/salad

snacks: 2-3 biscuits ,popcorn, orange juice, plenty of water

an average week

sun: some free weights and sit ups 30min
mon: nothing
tue: gym 1hr
wed: run 6k
thur: soccer training
fri: nothing
sat:soccer match

The gym usually consists of a round of the weights machines, situps which I struggle with and 20 min on the crosstrainer to finish up(lvl 9 strength programme which murders me)

my legs tend to ache after football for 2 days and if i make a good effort with weights my arms for 2-3 days as im relatively new to it.


fitday stats for last week:

fat 40%
carbs 43%
protein 17%

i assume i need more protein from looking at them stats, anyway any opinions would be greatful, thinking of maybe doubling amount of meat and halfing carbs when i have my dinner?

Rossin

anybody?

what sort for stats should i be aiming for even?

chuck101

Lots of work to be done here but good to get started..
first though..... whats the goal?!!!:)

Rossin

oh yeah

1. to get very fit,e.g. be able to play a match sat and then sun but still be able to walk again before wed at the moment if i play sat i wont be running again till tues!
2. to put muscle on my chest,arms and tone stomach area
my chest and waist are 35, my arms and forearms are both 11, not much shape going on really!
3. to be healthy

If I eat a lot less carbs, eat loads of protein, exercise similar to what i do, maybe more as ill be off college....will I be unreal fit and toned

or am i way off the mark here

edit: okay ill exercise a good bit more than that, i think i over estimate how much i do, assume i use the rest days