Ok, I started my summer holidays and dont have a job so spend most of my time as a couch potato, but i do a intensive 45min workout in the evening of mon, tue, and wed my question is:

i know i need to eat a high calorie diet to gain muscle, i have noticed good muscle gain but im putting on a hell of a lot of fat, how should I adjust my diet whilst im not doing anything for the next month to loose fat but still regain muscle?

this is what im eating:
8.30. 60g poridge + 2 raw eggs 600 cal
10.30. 2tins of tuna + pint of milk 700cal
12.30. 200g cottage cheese on riveta +banana + 200g yoghurt 500cal
2.30. maximuscle meal replacement 500cal
4.30.chicken breast + veg 500cal
6.00. WORKOUT
7.salmon + rice + 200g yoghurt + protein shake 700cal

workout: each day 3 exercises for each muscle group 3set – 12reps all (45min)
Monday: biceps and triceps supersets workout
Wednesday: Chest and back supersets
Friday: shoulders neck and legs
(I also do 10min of abs work outs on my days off)

im feeling very healthy and a lot stronger since starting this diet/exercise routine  3weeks ago, but the problem is since finishing first year of uni for my summer holidays I dont do anything during the day, any advise?

Stats as I write.
Just turned 21
5'7
12 stone 28% body fat

I started the summer with a flat is belly with only 23% body fat, I dont want to go back to uni a fat arse, but dont want to loose the muscle im gaining, any advise to help strike a balance would be appreciated, I dont mind spending my day doing cardio but everything im reading tells me  ill just loose muscles : (


M

To build muscle you need a good ammount of protein/carbs for firstly (protein= build muscle) and carbs which supply our body with energy .

But if your trying to lose fat  too.. why would you wana be having loads of cals? makes no sense m8.

So drop the milk. And you dont need to be eating 2 tins of tuna at 10:30.. one tin and some nuts or a peice of fruit. or all three is good too depending on ur cash.

12;30 add green veg.
Preworkout meal.. you wana try move the meal an hour before workout. or change it around so u can consume a protein shake 1hr before workout.

Plus.. if you wana burn fat and build muscle i hope your doing some sort of cardio post weights?
And also.. 3 sets? at 12 reps? can u do them easy ie 12 12 12.. ?  

You should be struggling to lift the last few reps..if you get 12 12 12.. go up a weight the next week.
Also try adding a 4th set but always remember to do a warmup set ( very light weight ).

few things to start off

Hey, thanks for getting back, my main aim is to gain mass at the mo not loose weight, im happy with the gains im making, just concern about keeping the fat gain under control as its going up quicker lol.

Im doing 3 sets of 12 reps as a guide but I dont make it past the 9th on the last set with out breaking form. On most exercises.

Iv been avoiding cardio the last couple of weeks im worried I will loose muscle, what kind of cardio should I do after my workout? (I like running and cycling) How much time should I spend on cardio after my workout? Could I do cardio in the morning before breakfast, say.. a 45min cycle as well as doing cardio after my evening workout?

Il start eating an hour before my workout and amend my food chart now and take the milk out, cost at the moments not to much of a problem Im putting most of my money/effort into nailing this routine, today my creatamax, promax and lipo 6 came in the post so will add that to my routine tomorrow.

Once you have used up your maximuscle prods up i would avoid buying again as there are better brands out there and still good priced.

Cardio should be done 2-3 times a week.. One for resporitory (spelling is awfull at midnight) and also for the fact you burn fat. a good 30mins will be fine as you dont acutally start burning fat till 20mins.

One day try powerwalking which is the best for burning fat.. next day do some jogging into sprinting.. this just A splits things up so you dont get bored of cardio and B a change from fittness cardio to burning fat cardio and see how u feel after a month of that.

Doing cardio pre breakfast (powerwalking) is known to be good for burning fat.

I agree with TAnk, and also never forget to warm up before doing cardio.  I speak from bitter experience as I buggered up a hamstring by not doing that. :B

Thanks guys, I have incorporated that into my routine.

As it stands

Monday back/biceps followed by 10 circuit training
Wednesday chest/back followed by 10 circuit training
Friday shoulders/neck followed by 10 circuit training

Tuesday - morning cycle to gym for a swim
Thursday – morning power walk to gym for a swim
Sunday - 8mile night time run

How does that look?

I only went for maximucle because they advertise the product as being the best.
the protein powder tasted and mixes a hell of a lot better than the stuff I bought from holland and barret (think it was called body fortress) the stuff tasted and mixed like mess lol.

What brand of protein and creatine would you recommend?

Thanks once again for the help guys, now iv got into this routine its getting easier to stick to, im eating every two hours and havnt missed a single meal or gym session its taking a lot of dedication but I have to say I have never felt so great  ;D

CNP/BSN are a popular brand and most gym's normally sell it at the desk.
Though normally more then you can get it off Line.

Check out a few supplement company's.

Affordablesupplements.co.uk
Myprotein.com
This site has a shope ( Which is run by PJ )

And yes.. bodyfortress is just plain wrong lol .. if its too cheap.. there is a reason for it..