Nice. Thanks for the input. Ill implement those changes starting with the meals tonight pre and post work out.

One question tho in regards to protein shakes - whey protein is broken down by the body and the aminos available within about 20-30 mins whereas stuff like chicken and fish etc takes 6-7 hours - is it better for the prolonged process or is it beneficial to have those amino acids immediately?

Or, is it because its after a work out the aminos are needed for muscle repair etc that its good to have the shake immediately after a work out?!?