connor

Hi everyone
Just started training again (1 week back) have been out for number of years last time I trained I did ok and made good gains wanting to get back into it again.

I am 6 foot 4" and 20stone 7pound I have put a lot of fat on, over the top of what muscle I had. I was looking good at around 16 and a half Stone last time thats 4 stone I am wanting to take off hopefully in around a year. I am keen to keep building muscle as well as loss fat.
I look after my 3 kids and don't have much money to be spending on things, Just me and my gym membership with good protein I train;

Monday; Chest & Calfs
Tuesday; Back
Wednesday; Arms
Thursday; legs
Friday; Shoulder

I train hard, and I only have just over an hour in the gym training is ok and like I said worked last time. I need to know about food (I don't drink) I will eat anything, my diet is ok but want it to work for me. I am 287ibs 130kgs or 20stone 7ibs how much protein carb's fat should I be putting into get what I want a slow fat loss looking after what muscle I have?

Diet now

Oats, protein drink, bannan

train

potato, tuna, and protein drink

Chicken and salad

Protein drink, bannan.

I think with more info I can come up with food I like and can eat I always write down what I eat to make it easier to see if I need to change anything....

many thanks