how do i start?

[one8nine]

i dnt no wat percent body fat i am but im 6ft nd weigh 12 nd a half stone nd i been trainin for about a year i eat three proper meals a day nd i have a protien shake after i got to gym and after my daily run

6 foot?? 168 pounds??
3 eals a day?? you need 6!

your diet sucks
http://forums.steroid.com/showthread.php?t=344896

diet
http://forums.steroid.com/forumdisplay.php?f=6
http://www.steroid.com/diet.php