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Training/Gaining weight

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Old 11-11-2010, 12:29 PM
Tjaappiee Tjaappiee is offline
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Join Date: Nov 2010
Posts: 1
Default Training/Gaining weight


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!
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