I've been on an off in the gym for around 10 years but have started going regulary for the last 18 months. I do a combo of cardio and weights and feel fit and lost a bit of fat.

I feel that I've now hit a wall and my muscle growth is not as rapid as it was. I dont want to be massive I'm just looking for more muscle definition and fat burn. My stats are:

Male
34 years old
6'1"
92kg
17% body fat

My food intake isnt too bad. I probably need to cut down on pizza and beer, but apart from that, it's sensible.

What sort of nutrition should I be using? I've never used supplements before but want to give it a go.

Also, when should I be taking the supplements? I get a bit confused with all this!

Cheers for your help!

I don't want to tell you what to do because ther is plenty of people here far more qualified to give that advice on here than me, but if your looking to increase muscle mass as you say Protein is always key ALWAYS! I've always used a diet of high protein, moderate carbs and low fat my fats coming from Omega 3,6 and 9 and flax which is near enough the same thing just different source. As for loosing fat if you increase your overall muscle mass your body will naturally burn more calories because it uses more energy. But in terms of diet cut down on carbs on fat but keep your protein high to keep hold of the muscle you have. Basic supplements such as creatine could help it would all depend on how well you respond to it try a CEE based product (creatine ethyl ester). If you start to loose fat but then find it slows down again start doing some cardio in addition to your training but try and do this at a time when you won't get fatigued and your giving your body enough time to rest which it again needs to grow. Make sure your routine is pretty solid aswell as this can always product rapid gains. If your struggling to consume protein from whole foods try a good protein powder there's plenty about even on this site! And chug 1 down in the morning and/or within 30mins of working out. As i say others on this board will be able to help you alot more than i can as they will have alot more experience than i do (No guys im not saying your old!!! Lol) Hope this helps.

cheers for your reply - sounds like good advice.  

:)

If you cant shift fat then the you have answered the problem yourself.... beer and pizza! Dont cut it down, cut it out!!!

Your problem can easily be rectified my friend, just include your current diet etc and i'll take it from their for you.