thanks for all your help i will defo try some of these new ideas.

Have yoghurt and the banana together. Give the banana about 15 minutes first to aid digestion, then have the yoghurt and some extra protein like chicken, turkey, ham etc. Before the workout have some protein with the apple. Lunch is fine as is dinner, but you could increase calories by adding some ...

Diet would be the starting point. What foods do you eat and what times do you eat them? Also what sort of exercise schedule do you currently have, I.E. number of days and actual structure of workouts, exercises, reps, etc. day is like this well 4 days mon tue thur fri (wed sat and sun are rest days...

so i basically had never exercised in life until this january so im almost a year in and i have lost alot of weight pretty quick too which is what i wanted to do, so basically i started going to the gym and went pretty hardcore 5 days a week treadmill/rowing machine/bike. for an hour and a half each...