This is exactly why i dont bother with this room anymore, there is some very experianced gym lads on here but it all goes to shit for the very reason displayed on this post...

The op puts hardly any details of body type, diet, training, goals etc and a few throw the good old gym rubbish of my mate said this and that at him and thats that....

Does he want to bulk for sport, train for MA, weight lift, is he a swimmer or a boxer etc... Like i say above goals etc.....

Agree with stephenc, kieron at 11 stone you dont need to be getting into macro counting, weighting food and timing meals...

Try and work out whats best for your goals, do you need lots of carbs, me i dont, im an endo meso...lots of protein, lots of cardio high intensity training with heavy sets thrown in...

Again all depends on goals and current situation.. For all we know you could be a student with limited cash flow looking to put on a stone or two and rip up for the girls so then our advice should be tailored to that.