right then i have listened to a couple of you guys and after some advice i have worked out all my stats so here goes :-


age=26
height=6ft1
weight=197lb
bodyfat=23%
bmr=1796
tdee=3098


this is my basic every day routine:-
5a.m breakfast:-4 egg whites + 1 whole egg
40g oats with skimmed milk
1 banana
a protein shake

9:30 snack:-protein shake
small glass water

12:30lunsh:-5oz tuna
1tsp light mayo
1brown baguel
salad
yogurt

4snack:-protein shake
small glass water

6p.m dinner:-8oz grilled chicken breast
1 baked potato
1 and a half cups of brown wholewheat rice
green veg
olive oil dressing
1 bag of cashew nuts

7:30p.m:- into the gym for 45-1hr

9p.m snack:-protein shake
large glass water

10:30-11 p.m sleep

this is my daily routine the shake i am using is U.S.N pure protein
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

the things is also i work 7am-7pm i get a break at 10.30am then lunch at 12.30pm then break at 4pm then finish at 7pm then i get to the gym for about 7.30pm ish work out for a hour then home for about 9pm then sleep about 11pm then up again at 5.30am so eating every 2 hours is a bit hard for me unless i eat chocolate(which is what i make at work lol) but dont eat chocolate.any diet plans and advice would be fantastic thanks,kev