lee-nerthaniwan

Hi all,

This topic has probably been covered a hundred times on this site, but as a newbie and still unsure, I would appreciate a little more personalised advice.
The story...
I started training early last year, got some advice from guys on here and by December was pleased with the results.
Then I slipped a disc whilst at work and spent Jan, Feb, March and April on me **** doing nothing. Even though I did not eat crap I put on around 2KG in weight, mainly around my stomach.
So when deemed fit, early April I decided diet for a month, get rid of the excess flab and then back to the training in May.
Well after a month of eating branflakes and salad I still have most of the extra flab.
I have never been in this position so am getting anxious that I cant shift it.
I am gonna list my current diet and training routine below so you have all the info. I would just like to know if I am doing things right and have to be patient or need to change anything. As I have just started training again I am back to lowish wieghts. Thanks for looking..

Diet (average day)

0730 - 60g porridge made with water, handful of raisins and 1/2 scoop of soya protein. Or bowl of bran flakes with raisins.

0930 - 4 egg with 2 yolk omelete.
Holland & Barrett Soya Protein shake
1200 - Chicken breast/200g Salmon/Tuna with mixed salad and 1 x fruit.

1600 - Ham/Tuna/Chicken salad sandwich on wholegrain bread

1900 - Handfull of Peanuts or dried fruit.

2000 - Various - Quorn bolognaise/Salmon rice/steak chips veg/scampi etc

2200 - Mackrel/Sardines on 2 x Rivita & Soya protein shake.

Training.

All muscle groups are 3 x 10 reps.

Sunday evening - Chest/Triceps
Monday evening - Biceps/Back
Tuesday morning - 84 sit ups & 8 mile exercise bike ride (25 mins)
Wed evening - Shoulders/Traps
Thurs morning - 84 sit ups & 8 mile exercise bike ride (25 mins)
Friday evening - Leg work (lunges/squats)
Saturday morning -84 sit ups & 8 mile exercise bike ride (25 mins)

I am currently 41 y/o 5'10" and 73KG.

Any help or tips would be magic guys, Thanks.

Lee