here is my revised diet.. i was consuming too many carbs so was gaining too much fat aswell as muscle..

FOOD...................FAT(g)..........PROTEIN(g). .CARBS(g)....CALORIES

8.00 BREAKFAST
60g oats ...............3.8..................9.6........... 40.2..........233.4
Morning formula.......4.4.................45.3...........1 1.6..........267.2

10.45 MORNING
200g Chicken Breast..2.5................46.2.............0..... .......207.3
flaxseed oil...............15..................0........... .....0............135

1.15 LUNCH
200g Chicken breast..2.5.................46.2.............0.... ........207.3
4 slice w/meal bread..4.1.................9.1............47.2.... .......262.1

3.45 AFTERNOON
tin of tuna...............1.4.................42.1....... ......0..............181
flaxseed oil...............15....................0......... ......0..............135

5.45 PRE WORKOUT
Pre workout formula..1.9..................25.4............43.2 ..........291.5
60g oats.................3.8..................9.6..... .........40.2.........233.4

7.00 POST WORKOUT
Recovery formula......2.1.................27.8............. .59............366.1

Dinner 8.00
200g Chicken breast..2.5..................46.2...............0. ...........207.3
100g pasta..............1.2...................6.9...... .......76.8..........345.6

Before-bed snack
Morning formula........4.4...................45.3......... ....11.6 .........267.2
20ml flax oil..............20.....................0......... .........0...........180

Totals....................84.6..................35 9.7............329.8.......3549.4
Calories..................791.4................143 8.8..........1319.2......3549.4
%...........................11%..................4 6%.............43%


BMR=66+1383.7+975+136
BMR=66+(13.7 x weight in kg)+(5 x height in cm)+(6.8 x age)

gimme some input guys cheers..