want to get big an lean look.HELP

[hugh1]

weight 12,8
BF,14

MEAL 1, 3 EGG WHITES 1 YOKE 1 CUP COFEE.9am
MEAL 2, CHICKEN BREAST WITH VEG 2pm
MEAL 3 , PASTA AN FRUIT 4pm
MEAL 4, 3 EGG WHITES8pm
some fruit as snack
and 3 cups green tea

MON CHEST AN BACK, HALF HOUR CARDIO
TUE BICEP TRICEP HALF HOUR CARDIO
WE SHOULDERS LEGS, HALF HOUR CARDIO
THUR CHEST AN BACK, HALF HOUR CARDIO
SAT BICEP TRICEP, HALF HOUR CARDIO
half hour core workout every day

I used to do weights on an off. But never stuck to doing them. i was big but no shap.I started back training in january at 16stone i was out of shape.Its now august an im 12,8 starting to see shape an muscle.My goal is to get big but lean. I eat lots of protine fruit veg. i went from 38 waiste to 30 waiste trying to get 6 pac but at same time still want to put on muscle.im taken no suppliments at min

 

[Long_2010]

weight 12,8
BF,14

MEAL 1, 3 EGG WHITES 1 YOKE 1 CUP COFEE.9am
MEAL 2, CHICKEN BREAST WITH VEG 2pm
MEAL 3 , PASTA AN FRUIT 4pm
MEAL 4, 3 EGG WHITES8pm
some fruit as snack
and 3 cups green tea

MON CHEST AN BACK, HALF HOUR CARDIO
TUE BICEP TRICEP HALF HOUR CARDIO
WE SHOULDERS LEGS, HALF HOUR CARDIO
THUR CHEST AN BACK, HALF HOUR CARDIO
SAT BICEP TRICEP, HALF HOUR CARDIO
half hour core workout every day

I used to do weights on an off. But never stuck to doing them. i was big but no shap.I started back training in january at 16stone i was out of shape.Its now august an im 12,8 starting to see shape an muscle.My goal is to get big but lean. I eat lots of protine fruit veg. i went from 38 waiste to 30 waiste trying to get 6 pac but at same time still want to put on muscle.im taken no suppliments at min

meal 1. 9am
meal 2. 2pm
meal 3. 4pm
meal 4. 8pm


your meals are spaced to far apart for a start every 2.5-3 hours you should be eating.

your meals are only half meals aswell, you definitely need more protien and you are hardly eating any carbs throughout the day, you need more carbs for sure.

if thats all your eating im suprised your not die'n on your feet, its very little to be honest.

 

[CHIP WADOWSKI]

SPEND A COUPLE HUNDRED BUCKS AND LET 3J MAP OUT THE REST OF YOUR LIFE FOR YOU. HE HAS ZERO UNSATISFIED CUSTOMERS. NONE. THE MAN IS TRUE GENIOUS.

 

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[musclebuild]

you need to eat 5-6 times a day to grow