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yup. I use a clapper and some of the formulas on line.

I use this site for the calculations.
http://www.linear-software.com/online.html

I use the Jackson/Pollock 7 or 3 spot formula, just to stay consistent.

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thanks guys taking the direction on board..
havent got much time before work however i will quickly post up the diet i WAS on and i what i have ADDED in in red in order to get some more weight on. I will also have to look at getting more regular sleep to aid recovery.

Sit ups
Minimum 3 fruits in a smoothie, a little juice, 3 eggs, honey
Oats with a little honey
Skipping/Bag Work - 45 mins
Protein Shake with water here?

1 cup Brown rice & 95 Tuna

6km Run (should i lessen the distance?) 2 or 3 days a week this will be swapped for heavy weights training
Protein Shake with skim milk


Natural low fat yoghurt with handful almonds/roasted peanuts/sultanas

Small piece of lean lamb

Training: Kickboxing/karate

Dinner: 4 vegies & Chicken no skin

I can add in extra servings of tuna and eggs throughout the day if need be?

Anyway let me know what you think sorry not much time to go through everything...