When i started working out 2 years ago , i weighed 97 kg/213.75 pounds
105cm waist (42 inches) I ate the usual crap diet , fast food chips , litres of soda at a time.

Heres me when i was that weight , i ate anything including the ps2 when it came out. Complete with man boobs.


After two years made it to these stats, a bit slow but i didn't change my diet until 8 months ago.



Waist : 75cm (30 inch)
Weight : 70kg
BF% : 11
Lean mass weight : 59.1kg
Leam Mass % = 87.5
Water Weight : 43.34
water : 64.1%
BMI : 22
Kcal : 1761

I am basically looking at what i should now be eating , i am doing a 8 week workout which is on another site. My main aim is to be a little buff but not too big so i can still be quick for karate. Only doing the 8 week course as i am off to canada and the usa in april. its 3x weights and 2x HiiTcardio sessions a week.

I REALLY want to substitute muesli bars for something as quick to pack for lunches , i would make something if i had some good recipes. My main problem i think is i have still a little loose skin around my abs but its not that bad. I want to bulk a tiny bit . Maybe 5kg max. Here is my current diet. (note the subway isnt usually part , its either that or some chicken and salad or some rice and salad)



I am not sure which what i should be doing next , calorie intake has always been confusing as a million people say a million different things . Any help would be appreciated guys & gals!

Hey hey well well people its been a whole 5 Months since i joined up and started this! Thanks for all the great replies guys (i am good at the sarcasm) Anyhow i though it would update this and maybe ask a few questions and all that kind of fun stuff .

Lets start off with the stats.

Waist : 79cm (31 inch)
Weight : 72.1kg
BF% : 14 (approx)
BMI : 22
Kcal : 1761

I have gained a couple of kilos and a couple on the waist but its very unnoticeable. I have put a decent gain on my chest and back over this time. I am trying to bulk a tiny bit. People have noticed my mass increase which is coolies!
My goals are to be very slightly bigger than i am maybe add 3 kg of muscle and be fit to do my karate training and run. So i am not looking to be a muscle mountain. I had finished my 8 week gain routine a week before my holiday which gave me decent upper body gains. Then i went to for 5 weeks and Ate my ass off. I gained 4 Kg over that time , i ate everything that we don't have at home. So i ate alot of take aways , donuts etc etc. Enough about that. I have been back approximately 8 weeks. Back on the good eating.

I have started training with a friend who is going through a rough patch so i stopped my routine to do his one so we can train together. That finished two weeks ago. We started back on this 8 week program i finished before i left, then i will put him on my current one once he has increased his strength.
My diet is taking a beating lately, I have suddenly become intolerant to whole meal bread , every time i eat it now i feel sick a few minutes later. I have been struggling ALOT with what to replace it with, I just been having rice and vege's , bits of pasta , SALADS!!! My problem is now i am CONSTANTLY hungry. All the time. Even after i eat my big breakfast, an hour later i want something more. I am sure there is some kind of deficiency happening there. I am eating enough calories but I am craving something. I never feel full , I eat 6 times a day. I think I might have to see someone about it. I need something quick an easy I can chuck together in a couple minutes for work. I need bulk cook foods I guess. I drink about 4 litres of water a day to try to stop my hunger pains

I have started taking Protein Whey for after workouts to help my body recover from big weights. I don’t take it after running or cardio though.
So I guess it’s all been good so far, I will just plug along as I do , Weights , karate , squash , running.
I haven’t really thought about the future and where I am going with this but I am mainly doing it to keep me sane. 

Thanks guys