Welcome mate
With all due respecxt you are liable to end up
skinny fat Quote:
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Been going to the gym for the last 6ish weeks every other day (3.5 times a week) and in terms of my diet i eat practically no sugar, bran flake breakfast, very little during the day, and a fish and veg dinner usually. Drink little alcohol and take protein shake after each gym session.
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these needs to be increased in terms of frequency, quantity and quality
more meals, more protein and more fat
you will simply hold fat and lose muscle feeling like a dead animal on the way there
as for training?
warm up not needed on a rower
you are only training half your body
when you do train that half the exercise order, choice and reps and sets are not ideal
What you are doing is good in terms of you wanting to change yourself but the way you are going about it is a combination of incorrect dieting, media misconceptions and potentially injury causing training
In short:
find a 3 day split or 3 day full body routine
up your intake of food and include protein, fats and carbs in most meals
do your cardio for longer at the end of sessions or off days
protein shakes mean little when you are starving yourself