Previous Questions Well my question is about my diet and workout and if you think i'm on the right track, My Diet 1.4 eggs on brown bread or bacon sandwich and a protein shake 2.porridge oats and a protein shake 3.veggetables and any type of meat 4.apple or orange 5.tuna on brown bread 6.shake Workout I do weights for my upper body (reps of 10 of each type). Bicep curl, triceps press, over head press, single arm row, after that I work my abs with weights 15 of each. Crunch, butterfly crunches , knee ups, air bike ,crossover twist crunches and seated leg raise and I also bend left/right with a dumbbell. For my obliques I do these on monday's wed, fri and sundays then rest on the days I do cardio (average dist 9.5 km calls burned 330 average pulse is 130 after 1 min rest the average is 80/100). I do this on tues, thurs, sat. Am I doing to much on my workouts and ido you think i'm eating the right stuff and is there any other stuff I can do to help ??. thx for taking the time to read this. Ben   Hi Ben, Let's start with your workouts first.  It seems like you're doing an all over body workout with weights 3x week.  There is really no need to do each body-part more than 2x week.  I personally workout 4x week, doing each body-part once per week.  I split some of the major muscles up with the smaller ones....here is an example of my workout:    Day 1:  chest, biceps, abs   Day 2:  legs, calves Day 3:  shoulders, abs   Day 4:  back, triceps, abs   I could even mix up the order a bit, but never do two major muscles during the same workout if you intend to do it like that....ie. major muscles (chest, back, legs) Then you can mix in cardio with a few of these days, or perhaps do cardio on one or two of the other days.  I typically do an every other day workout. Now, onto your diet....actually doesn't look too bad, you have a pretty good mix in there.  A few suggestions may be to keep track of your protein intake each day and try to get it to equal at least 1 gram of protein per lb of bodyweight.  We are very similar in weight...I typically weigh around 155 lbs, but my daily protein intake is around 200 grams...this allows me to maintain my muscle mass with lower body-fat.  Here are a few suggestions that you may want to consider....but, otherwise your diet doesn't really look that bad. 1.  4 egg beaters (sometime in stead of whole eggs mainly due to the much less cholesterol)  egg beaters are basically egg whites that look like regular eggs, but taste so much better.  Then, you can have your 2 slices of whole wheat bread or bagel.    I would hold off on the protein shake until about an hour or so later....cont... 2.  oats, maybe with that protein shake from earlier that I mentioned. 3.  chicken or other meat, veggies 4.  apple, tuna w/ only 1 pc of whole wheat bread 5.  protein shake (pre-workout) Workout 6.  (this is the most important meal following your workout...you need to feed your muscles with protein and some carbs in order for proper muscle repair)  I would suggest: Chicken or fish (tuna, talapia, or halibut) or another protein shake w/fat free milk. With these minor changes...you'll see results immediately.  Your body will begin to hold more muscle and stay lean and tight.  Remember also to work your abs at least 2x week, using resistance training during one workout, and higher reps with the other workout.   Good luck and keep on going Ben!!!!   Vince Vince Home    Home