CMinOZ

Welcome Harmy

Nice to see a decent weight gain goal. I just had a look at your training plan and I agree that you need to keep some rest days in between. The one thing lacking on your training split is any form of leg exercises. If you are going to put any real mass on you will need to seriously address this.

There are a number of training articles on here that are really useful to someone looking to get a decent training split worked out, these will help you achieve your goals that much quicker.

I have only been training since January so I am not one of the most "qualified" people to be handing out advice here so start digging around for info. If you like, check out my Progress Journal called " A log from the other side of the world" - It's not going to win any literary awards but it does outline my twice-weekly workouts as planned by a professional coach.

With regard to your diet, again lots of articles out there and advice like "eat lots" whilst true, can be a little confusing. My diet is on my log as well, I am gaining good amounts of lean mass each month whilst losing bodyfat - you just have to be very strict and eat a clean diet.

Looking at your current diet I would suggest just a few changes:

Firstly, have a real breakfast. Protein shakes are convenient in the absence of real food though IMO a breakfast of eggs & toast will set you up better for the day. You could even have porridge to keep you warm on those cold british mornings.

I would also question low fat yoghurts as a reasonable source of anything other than sugar. If you can cut these out of your diet in favour of some almonds then this would still provide calcium and some good fat. I would also kick out the fruit as this is another source of sugar and this will spike your insulin levels causing a crash later in the day.

Sorry if this has ripped your diet to pieces mate - You're definitely on the right track with number of meals etc. Oh, by the way, swap Soup for something more substantial like a chicken sandwich. Soup is a drink.

You should definitely start a food log and actually weigh the amounts so that you can keep track of protein/fat/carbs and adjust your diet as necessary dependent upon the gains.

I hope this helps, good luck with the goals and if nothing else start working those legs.

CMinOZ