quote:

ORIGINAL: SpitzV

Thanks for your input get_bigger, much appreciated...

and 'arnold' believe me, i know the curry for dinner sounds lousy, so i will be changing that very shortly!! although i cant stand seafood so i thought maybe a handful of nuts instead for my 11:30 meal as a protein source??

'lean sources', i'm guessing you mean like turkey, chicken tuna etc..

i understand the importance of slow releasing protein at night, but i cant handle cottage cheese, so i'm gona change it to protein shake with milk, i've heard this releases protein gradually?

My new revised diet is as follows:

08:45 - 2 weetabix with milk & protein shake with water
11:30 - 1 apple and 1 banana & a handful of almond nuts drop either the apple or the banana
13:30 - 2 roast chicken breasts or 1 roast chicken breast with brown rice or brown pasta have the chicken and rice
16:00 - Banana need a protein source here
19:30 - TRAINING FOR 1 HOUR (either weights or cardio)
20:45 - protein shake with water & a little curry, 2 chapatis and salad drop the curry and have protein shake with dextrose or malto
need another meal here with a lean protein source and low GI carbs and fiberous veg

23:45 - Protein shake with milk before bed casin protein here

- in the next week or so, i'm gona try having something like quorn and try to find some 'textured vegetable protein' for dinner, as i cant have meat in my house, instead of my usual curry and chapati for evening meal..

I think this is slightly better, but i still have 3 queries..

1) is the brown pasta or brown rice enough carbs for my lunch and what type of carbs should i be having pre and post workout??

2)is the protein shake with milk before bed a good source of slow releasing protien throughout the night??

3) any other tweaks i could be making to this revised diet, bearing in mind i am looking to cut down on my bodyfat and look more toned and cut??

Thanks for any response to my questions and all or any advice would be great