what ratio?

[abida]

by the way.......its definately feeling and looking like FAT not muscle........thanks in advance

[Boss Man]

MEAL 1=9AM 1oz homemade chicken grilled, 1 wholemeal toast with 3% cheese triangle and 1 tsp of jam...coffee little skimmed milk.

(I wouldn't bother with the Jam, being Fruit based it probably won't digest too well.

You need more Chicken, you're only getting about 8.5g Protein. I'd double that, and then switch the Cheese Triangle, for a little Low Fat cheese. Don't need much.)

MEAL 2=12.00 150 cals or fruit

(Need more Protein, and if you have the Fruit, give it 10-15 minutes to digest, and then eat the rest of the meal. I'd have Fruit with decent Carbs in it, like Banana, or Apple as examples.)

MEAL 3= 2.30PM 1 egg +1 egg white(no fat), 1oz chicken grilled, 1 tbspn low cottage cheese, small salad, 1 tsp of hot pepper sauce.

(Change the Cottage Cheese for Low Fat Cheese, as it's got more Protein and a little good fat).

MEAL 4= 5.00PM 2 rice cakes with 1 tsp of peanut butter tea

(You need more Protein, so try adding some Turkey or Chicken, something like that in there. Not too much though as Protein isn't too bad.)

MEAL 5= 8.00PM 1 quarter grilled baby chicken, 5 tbspns boiled/steamed veg, 1 whole sharon fruit

(Don't need Fruit at this time, so just bolster up your Veg, or reduce Protein slightly, add in something like Legumes, and then you compensate for the reduced Protein and the Fruit Carbs.)

i try to abstain from further eating till bed (around 11pm) but sometimes i have the rice cakes again with low fat cheese triangle and smidge of jam

(Just have a a Rice Cake then, and maybe add a few Nuts to it for example.)

[abida]

Thank Boss man for your advice x