ok so this is what i would do -- based on the premise of holding onto what muscle you have but losing boydyfat
this is my opinion its not fact or gospel

6.30am Wheyprotein mixed with Miocellualar casein (milk protein) -- this will take you a good 4 hours to digest


8.30am Porradge, sliced banana or some berries

12pm Chicken Wraps, or CHicken with Salad


2pm, Whey Protein Drink (if you


before the Gym

id fire a banna down or some cereal

after the gym drop a protein drink


evening meal - somthing reasonable, chicken, ham, fish, some rice or spuds


before bed protein drink with milk protein



thats just a rough idea--- stabalise yourself on somthing like that and asses what your body is doing every DAY, if you are not losing fat (notice i didnt say weight, muscle weights more than fat)

start lowing your food amounts, starting with carbs first - except preworkout ones.

and please try try try to get fish in your diet-- full of omega3 REALLY good fats


I could post an uber diet on here but you are not ready for it