Ok so I just started working out again and want to burn fat and gain mussel I'm about 250 and 6.2 I been eating oakmil for breakfast I go gym work out for like 1 hour 20 mins come home eat a chicken breast 3 hours later I have a can of tuner with some salad 3 hours after that I will have some thing like a pice of fish then 3 hours after that 2 small children breast hand full of veg and I had a small sweet potato mash does this seem ok to you guys I'm also drinking 4 liters of water a day any tips on protein or any advice would be great 
Compared to your punctuation, everything else sounds good. 
Yeah sorry for miss spelling never knew this was a teaching form
Has Monsanto already got its hands all over children's breasts? So evil....
guy could have dyslexia or something, English may not be his first language etc....Could anyone not decipher his meaning?
Anyway, diet looks clean mate but try to think up some other dishes to keep things interesting. The following are your friends:
milk
tomatoes
bananas
blueberries
oats
peanut butter
brown rice
spinach
chicken
cashews
eggs
sweet potato
tuna
broccoli
cottage cheese
whey protein
salmon
carrots
just throw on some cajun spice or an equivalent to keep your sanity if needs be. fit them into your macros to ensure you're getting enough protein on board. good luck.
Stea1th -You don't really need a virus scanner now a days unless you are visiting sketchy sites
Who doesn't hit porn sites?
EnderinAK -The Governor - Sorry guys for the bad mistakes I do have dyslexia ty for the tips mate will try some of that food out
This might be bad advice and others can tell me if it is but I would recommend going to bodybuilding.com and checking out the plans they have there which are completely free. I am starting the program 6 weeks to shred on Monday. Just got all the supplements and food ready. I am to pussy to do a thread here about it unless I actually stick with it but if it works well I will put up all my stats and before/after pictures. This is the most fun forum out there but for pure fitness stuff I would go there.
I did the workout plan to the 6 week to shred at the start of the year but couldn't follow the diet due to not having any cooking facilities (I work away and all our meals are prepared on site or on the barge where I live).
The workouts were fun though! And I seen some half decent results. Combine it with the diet though and I think you'll do well.
Good luck burning fat and building muscle simultaneously.
EnderinAK -Don't do this.The Governor - Sorry guys for the bad mistakes I do have dyslexia ty for the tips mate will try some of that food out
This might be bad advice and others can tell me if it is but I would recommend going to bodybuilding.com and checking out the plans they have there which are completely free. I am starting the program 6 weeks to shred on Monday. Just got all the supplements and food ready. I am to pussy to do a thread here about it unless I actually stick with it but if it works well I will put up all my stats and before/after pictures. This is the most fun forum out there but for pure fitness stuff I would go there.
Go on the forum there instead and get real advice.
Jim Stopani is a snake oil salesman.