Im 22, 5'8 75kgs and my Sum of 7 skinfolds is 40.5mm
my diet looks like this
Natural yogurt and cup of mixed berries, coffee + 2 slices mixed grain bread
tin of baked beans (salt reduced) with 220g tin of tuna + 2 slices mixed grain bread
Fish fillet with microwave serve of mixed vegetables + 1 cup cooked Basmati rice or brown rice. I add chilli sauce for flavour
most days ar the same I change the meat of the main meal and may add a cup of ice cream 2 - 3 days a week
I have a protein shake before and after a work out and one before bed. I take creatine before i work out, and l-glutamine after.
my training at the moment is GVT. im getting good results espicially in my lats. I do 4 days on 1 day off. I also do one or 2 crossfit workouts a week.
any comments or advise will be greatly appreciated