could you do me a favor and post your current diet, times of when you eat, what you eat, how much you eat and when you train.

i have 1 cup of oatmeal in the morning 7:30
then 11:30 110g prawns
12:30 chicken fillets 200g
4:00 ready break(dont ask!)
then i try not to eat anything

i train 4:30

ok, you are 200lbs - there is the first hurdle for us there

you are not eating enough to feed a small child, my friend. and you are not eating frequently enough. you want to be eating 5-6 small meals a day, spaced every 2-3 hrs apart. do you realise that with all of the food together, you have only consumed 634cals (minus the ready break because i have no idea what that is)?! your body is in starvation mode! as a 130lb 64" female, i consume 2400 a day! maintenance cals for you would probably be around 2000 cals a day at least!

i highly recommend you start logging your food at www.fitday.com - it's an american site with american measurements, but they are easily converted (i'm always converting things into oz, etc.).

now, i have a question before we go any further - are you trying to drop fat or build muscle right now? what are your goals? do you buy protein powders at all?

i want to loose body fat and get lean but keep up volume training and work every muscle group hard.