Looks like a clean diet, might be worth adding up the calories to see where you are. Slightly above maintenance should help build up muscle, and the fact that you're eating very often should keep your metabolic rate high. On those lines, as you add muscle, it should help to modify your body composition. A tip i'd give would be to add dextrose to your post workout shakes - the insulin spike will aid nutrient uptake and glycogen synthesis which in turn will aid protein synthesis and recovery over the following days. I definately noticed some changes after starting to do that.
A small note on fruit is (that while very nutritious, and a good way to get some sweet stuff without breaking your diet) fructose is not converted to glycogen and thus not stored in the muscles, but in the liver (i believe). Hence not necessarily the best thing for pre-workout boosts - I personally find isotonic drinks improve my performance a lot.
In terms of the M1T, I dont know your history with supplements, however M1T is a particularly strong/harsh substance. If you haven't yet used creatine, try that which will as a beginner give great gains along with a good diet and strict training scheme. Otherwise you might like to consider something along the lines of a 1AD/4AD stack - i'm not sure of the PCT required for that, but one of the AAS gurus will be sure to tell you.
A quick final note on the cardio would be that HIIT is excellent for changing your body composition. The high intensity bursts will help build up a lot of supporting muscles, and for some reasons I can't recall now, it promotes a hormone balance towards burning fat.
good luck, looks like a solid plan
RaZ |