now the better weather is back am starting to get back into training
how does this diet look
5.30am 70g oats,20g peanut butter,50g whey,glass of fresh orange

8am wholemeal sub with 200g of chicken,banana

12 pm 80g wholemeal pasta with tin of tuna,small tub of grapes

2pm training

3pm my protein recovery xs

5pm 75g brown basmati rice with 200g chicken breast

7.30 pm 4 eggs with 1-2 yolks

9pm protein shake

9.30pm bed

currently i train

monday back and bi's

tuesday shoulders

wednesday rest

thursday chest and tri

friday legs

im 5 ft 5 and weigh 13 stone and bf is around 20

looking to gain some lean muscle then maybe cut for my holiday in september

any advice appreciated