alright...really thankful for all the help..my stats..
height: 169cm (dont noe wats that in inches)
weight: 160.82 pds
length of training: 2.5 yrs straight
diet
8.20am - 2 slices of pizza or 1 giant sandwich
9.30am - sliced fish soup with rice
12pm - lunch at the canteen(normally rice, some veggie some meat and some fish with a bowl of veggie soup)
3pm - 2 servings of protein shake with a cheese bun and a meat floss bun
6pm - 8 pills of thunder creatine and 1 serving of protein shake
6.30pm - instant mashed potato 1 serving
7pm to 8.15pm - workout
8.15pm - 2 serving of protein shake
9pm - my dinner (rice, cod fish 2 thick slices, skewed meat(beef/pork), oyster sauce stir-fried veggie and a big bowl of soup)
10pm - 1 serving of protein
10.30pm - 1 BK double turkey bacon/ Mushroom Swiss burger
12am - 2 servings of protein...
then i go to bed after the protein...
alot of the stuff may sound foreign to you guys but i'm living in an asian country...so that is the sort of thing we eat in asian chinese country..