Critique my Work-out and Diet Ok first thing i'm NOT looking to become a body builder i just wanna get strong for rugby and look good for summer. My current workout im following is: Monday: Legs Tuesday: Chest / Triceps Wednesday: Forearms / Traps Thursday: Back / Biceps Friday: Shoulders / Abs Saturday, Sunday: OFF Everyday is some sort of cardio either low intensity on saturday, sunday or monday in the morning or hiit (tuesday - friday in the morning.) My meal plan is like this: If i do HIIT i generally have option b after the hiit, if not i have option a. Breakfast: (8ish) Option a) Either Muesli Cereal with Yoghurt Option b) 2 Sausage 2 Eggs 2 Wholemeal Bread Recess: (11ish) Option a) 2 Chicken sandwhiches on wholemeal bread Option b) either avocado or cottage cheese on 2 pieces of whole meal bread Option c) protein bar Lunch: (1/2ish) Option a) 2 Chicken sandwhiches on wholemeal bread Option b) either avocado or cottage cheese on 2 pieces of whole meal bread Option c) protein bar Snack: (4/4:30ish) Option a) either avocado or cottage cheese on 2 pieces of whole meal bread Option b) protein bar Workout at 5pm everyday (45 mins to 1 and half hours) Dinner: Some sort of chicken , or chicken thighs or some sort of meat with a big green salad. I'm looking to lose a bit of fat. I want to maintain training and building muscle, getting stronger etc. Should i include a protein shake in my diet. Pre Workout? Post Workout? Pre Hiit ? Post Hiit. I read a lot and now i am actually confused so someone please tell me what i should include in my diet, what i am having to much of etc. I am a very active person. Do a lot of exercise. I'm 16 Weigh 74kg which is about 165 pounds and im close to 5"10. Please help me as i am trying to get strong for rugby and look good for the ladies. All help would be much appreciated thank you. p.s. oh yer i been working out for about 2/3 months on and off but have never stuck to a concrete workout, but as of monday i have stuck to it and just successfully completed a week, and i feel great. i have got some good gains in 2 or so months but i think i can do a lot better.