I am training for about 0.75 years now.
I weigh 81kg and i have 11% body fat.
I noticed that i got a little bigger with shoulders and arms etc.
But at this point im not really growing anymore.
I train 4 or 5 days a week with the following nutrition:
10:00 : 4 Slices brown bread with chicken breast and a protein shake
12:00 : 4 slices brown bread with chicken breast and a bowl of yoghurt.
14:00 : Fruit
16:00 Rice with chicken
18:00 : Dinner, something like pasta.
19:45 : Protein Shake
20:00 - 21:30 : Training ( Lifting Weights with 5 min Cardio )
22:00 Bowl of Yoghurt and a protein Shake
Now my question is : What do i have to adjust to this nutrition schedule to get bigger and at the same time how much cardio do i need to lower my fat percentage so that my body will be alot tighter.
Thanks already for the tips!