ill give those pushdowns a go then and as you suggest ill just try mixing it up with how i do them for some variety, cheers again for all your comments as always much appreciated!

have felt like all ive done all day today is eat ive been findin the more work i do at the gym the hungrier (if thats a proper word!) im getting so far today ive had:

8:00 protein shake and bowl of porridge
9:30 bowl of natural yoghurt with whey mixed in and a banana
11:30 tin of tuna with whole wheat pasta and mixed veg
2:30 protein shake and some melon
4:00 chicken, beans, coleslaw, ricotta cheese, whole wheat pita bread and some more yoghurt.

also had 5 pints of milk as well throughout the day as well, im feeling good that my diet is slowly turning more food based than shake based as you all said originially i should work to do, its taking time but nothing that wasnt hard work was ever worth it in the end.

cheers again people :-)