Help with diet...
I've been training regularly for a couple of years now, and whilst I feel loads more in shape I would love to put on some more muscle.
I'm 35, 5'10", weigh 71kg, and scales say 12% body fat.
I work out mainly with weights and currently follow 5 day schedule (repeating day 1 on day 6 etc.):
Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Legs/Shoulders
Day 4 - Rest
Day 5 - 30 min run
I usually change routines every 8 weeks or so by mixing up exercises and body parts exercised.
As well as gym I cycle to work which is about 20 mins each way, 5 days a week, although wouldn't say its strenuous... more moderate... build up a bit of a sweat.
Diet wise, this is a typical day (if training day and its a weekday):
5:45 am wake up and mix half serving of protein drink with oats and sultanas (with water)
6:15 am start workout if a gym day
7:15 am Protein shake and a boiled egg.
7:30 am Cycle to work
8:00 am Museli cereal, skim milk, blueberries, bannana, cup of coffee
10:30 am Bananna and handful of almonds
12:30 pm Chicken Soup, Brown Bread, Yoghurt
3:00 pm apple and handful of almonds
5:30 pm chicken breast in pitta with peanut butter
8:00 pm either fish or another chicken breast with brown rice and some steamed veg
Non Training days is the same except for first thing. I would have an egg at 7:15 and everything after is the same but none of the other stuff before. On all days I'd probably have 3 cups of green tea and/or herbal tea during the day and try to drink as much water as I can (not loads).
Any helpful suggestions on diet and/or exercise routine would be really appreciated. Goal is to build muscle whilst trying to not increase body fat.