Nick500

1000 After workout, fruit smoothy made from water, bananna, strawberry or pineapple and protein powder 1 scoop, creatine 1 tspn.

-This is OK... but would be more ideal to have some high GI carbohydrate like dextrose or waxy maize starch with whey straight after the workout, then 45 mins later have you fruit smoothie. Might be a good idea to have a good bowl of porridge oats for breakfast instead.

1200 1 cup pasta with tin of tuna and olives

-Ideally wholewheat pasta but this is OK, is there 40g+ protein in the tuna?

1400 Hard boiled egg and fruit

-1 Hard boiled egg is 6 grams protein, (egg white is 3 grams) - try having 2 whole eggs, 6 whites omelette instead...

1800 Veggies with fish or chicken, maybe rice

-Again, portions should be significant...

2100 Fruit smoothy

-I think you are eating too much fruit - the sugars in fruit (very high content) although not high GI are mostly fructose, which actually isn't that ideal for cutting fat or building muscle - great for vitamins / minerals but too many carbs i think... try replacing this for 1 scoop of whey in a pint of skimmed milk before bed.

I know it is not perfect and sometimes I might eat some fried chicken or fried rice, but not often. I drink tons of water and maybe 1 coffee per day.

Look forward to hearing what you think.