LeeB

glad you liked the post clarke.

your diet looks ok to me in all honesty.. its functional and obviously works for what you have wanted so far! congrats on losing all the weight by the way, its not an easy thing to do!!

as has been said, have a look at the extreme products, check out their website (see my signature below), its got soem articles on training and nutrition and the importance of protein etc..

in terms of progression id say simply you need those extra calories (500-1000), look to get most of them from protein, and the rest from good quality carbohydrate sources... i can pretty much guarantee that if you up your calories that much for a 4 week period you will NOT get fat!! BUT if the worst does happen... you have lost the weight before so whats a few pounds again????

if you really want to alter your physique then you have to take that chance, but your muscles DO need it to progress! altho now is the time to forget about the scales for a few weeks and go by the progress you see and feel!

try some of the kre-volution from extreme, i can personally vouch for it 100% and know it will help you.

good luck with your goals mate!