what do u think about the diet below is any gud plz suggest any comments my goal is to build muscle and lose fat, weigh 11 stones:

8:00 - 3 boiled eggs whites only or BSN syth 6 2 scoops + 50g oats + 5g of vine fruits + 5g of goji berries + 1 tb spoon mixed seed + milk (is milk okay or shall i use water)
10:30 - Protein shake BSN syth 6 + green apple and hanful mixed nuts
1:00 - tuna tin, 100g wholegrain rice WITH Veg/salad 30g
4:00 - same as above
5:30 - Protein shake BSN syth 6
6:00 - Workout
7:30 - workout ended, weights 4 an hour and half an hour cardio moderate speed
7:35 - Pro recovery CNP drink
7:45 - 40g protein shake BSN syth 6 in water
8:30 - tin of tuna with 60g of wholegrain rice (shall i have the rice) WITH ved/salad 30g
10:30 - protein shake BSN syth 6 in water + green apple or pair with either mixed nuts handful or 1 tb spoon of udoc choice
water 2.5-3 litres a day

some1 told me about cnp glutimine but do u think is it good and what is it used for? cuz im not keen on talking such supplements anyway never taken anything b4 just started using BSN and pro recover CNP also what do u think about NO XPLO at 5:30 half and hour b4 workout rather then protien shake?

cheers m8 4 ur help

Hi Moh, I take it the tuna is the 150 grams tins; personally I can only manage one half of that for a meal with my rice. I have been taking glutamine daily and here are some details of it which I've copied and pasted.

Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.

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Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have been shown in Europe where it is commonly given to patients in hospitals.

I've just got a fresh supply from the forums shop.
http://www.supplements.british-bodybuilding.co.uk/