Weight / Fat loss

Surely you mean the other way around - or that makes no sense!

No, that way around...

6 am cardio - run (approx 4 / 5 miles)

7.30 am breakfast - muesli and a black coffee

9.30 am snack - banana and a yoghurt

11 am protein shake

12.30 pm lunch - turkey, veg, brown rice or sweet potato

3 pm protein shake

4.30 pm snack - apple or riveta and peanut butter

6 pm - gym ( day 1 legs, day 2 chest & tris, day 3 back and bis, day 4 rest, repeat ad infinitum!)

7.30 pm dinner - 4 egg omelette with spinach

9pm casein protein shake

10 / 10.30 - Zzzzzzzzzzzzzzzzzzzz's

....is pretty much how my training is looking at the moment

Measurements are probably my best judge of health / shape / muscle / fat ratio at the moment

44.5 in chest
34 in waist
16 in biceps
26.5 in quads

Pretty pleased with how it's going at the moment