advice please

[user12345654321]

age 22
5.8"
82kg (little bit lower now)
bf % never had it checked but my top 2 abs are now clearly visable, but still pretty blurry lower down.

i've been on this for about 2 weeks now and lost about 4lb (defenitly mostly fat).
i'm planning on doing 12 weeks test E very soon but want to get as lean as possable first.

average day.
6.45am 10g bcaa then 20 -30 mins cardio on the cross trainer in front of the tele. straight after this i have 10g bcaa & 10g l-glut

7.30am 100g oats(real porrige with skimmed milk) + 50g whey protein shake multi vit(ADAM superior multi) + 2x 1200mg 3,6,9

10am 3/4 plate of salad leaves + 2tuna steaks fried in olive oil (or some sort of fish)


1pm same as 10am but usually lean pork, chicken or turkey


3.30pm if its a workout day then 40g oats(powered) + 50g whey protein. workout at 4.30 then 40g Maltodextrin + 50g whey pwo.
if non workout day then same as before.

5.30pm more leaves and lean meat or fish

7.30pm 50g cottage cheese + 25g mixed nuts (unsalted)

10pm 100g milk protein + multi vit(ADAM superior multi) + 2x 1200mg 3,6,9

what could i be doing better?

[Jfew44]

You really dont need that many protein shakes. Try to get more protein from whole foods, chicken, tuna, eggs, ect. 100g milk protein? Not sure what you're saying there. Get rid of the second vitamin. You need some complex carbs during your 5:30 meal also.

[user12345654321]

the milk protein
http://www.myprotein.co.uk/bulk-powd...-milk-protein/

should i add complex carbs to the 5.30 meal only on workout days ?