Time for change!

Hi all,

I've been training for some time now and was wondering how my diet and training looks.  My goal is to build muscle overall but at the moment I'm doing a bit more cardio to cut a little.

I'm 22 years old, weigh 96kg and have around 16% body fat.

Diet;

Meal 1

2 Scoops Whey
60g Oats
250ml Skimmed Milk
Ice Cubes

Meal 2

1 x Turkey Breast
140g Egg Noodles
Vegetables

Meal 3

1 x Chicken Breast
60g Cous Cous / 3 slices of wholemeal bread (seeded)
Vegetables

Post Workout

2 x Scoops Whey
2 x Scoops of Dextrose

Meal 4 - Smoothie

300-400g Cottage Cheese (low fat)
150g Frozen mixed Berries
Water

Meal 5

1 x slices wholemeal seeded bread
2 x eggs
1 x egg white
100-150ml Skimmed Milk
2-3 slices of ham or turkey

TRAINING

Mon - OFF
Tues - Spinning 30mins, Abs 30mins
Weds - Legs

Squats - 3 x 12
Calf Raises Sitting - 3 x 15
Leg Ext - 3 x 12,10,8 (or sometimes 3 x 6 really heavy)
Leg Curl - 3 x 12,10,8 (or sometimes 3 x 6 really heavy)
Calf Raises Standing - 3 x 15

Calf raises switch every 2 weeks.

Thurs - Spinning 30mins
Fri - Shoulders, Triceps and Biceps

DB or BB Shoulder Press 3 x 10,8,6
Rear Delts 3 x 10-12
Lateral Raise 3 x 10
Frontal Raise 3 x 10
French Press (Overhead tricep extention) 3 x 12,10,8
Reverse Cable Pushdowns 3 x 12,10,8
Rope Pushdowns 3 x 12,10,8
Dips 3 x To Failure
DB Bicep Curls 3 x 6-8
BB Curl (Close or Wide) 3 x 10,8,6
Hammer Curls 3 x 6-8

Sat - Chest

Incline BB or DB press - 3 x 12,10,8 or 10,8,6
Incline Flys - 3 x 10
Machine Press Flat - 3 x 6
Pec Dec - 3 x 6-8
Press Ups - 3 x To Failure

Sun - Back

Pull ups - 3 x to Failure
Lat Pulldown (wide) - 3 x 12,10,8
Lat Pulldown (close) - 3 x 6
Low Row Machine (similar to DB rows) - 3 x 12,10,8
Cable Rows to the neck - 3 x 10

Abs I change every other day,

Weighted Pullover Crunches on the Ball 3 x 20
Side Crunches on Ball 3 x 20

Hanging Knee Raises 3 x 20
Plank 3 x To Failure

Abs changes weekly so I don't get used to that particular exercise.

Cardio is normally 10mins intervals on the crosstrainer at 20secs Fast on High resistance then 10 seconds slow at same resistance.

Any advice would be great.

thanks

I would suggest adding a lot more unsaturated fats into your diet such as fat oils like flax oil.

This Bird You Cannot Change