hi everyone, sorry to keep clogging this board up with new posts, but I figured it would be better create one comprehensive post than add stuff on to my other posts. Basically I want your advice on where I should go from where I am to get where i want to be. I'm 30 years old male about 65k / 10 st (this hasn't changed at all over the last 3 months since I have started working out) 5'10"ish In, I believe, generally good state of health. Never played any athletic sports used to do manual labor but now work as a school teacher cycle to work everyday (around 3.7 miles each way) Veggie since 19, Vegan 3 years as of tomorrow don't drink, take drugs etc I'd prepared a 'before' pic but I'm a bit too self conscious to post it. basically as you can figure from those stats I'm very lean but have fat sitting around my gut and before i started working out I would say that I had never seen real definition in my muscles, even when I was humping chicken shit around for a living. at the moment I'm doing: the 5x5 with a friend, training 2 days a week, we recently switched the deadlift for 5x5 assisted pull ups as my mate was worried about his knee. We also do 30 mins hard cardio after the 5x5 workout. just started 2 extra days of weights, sometimes one of these is with my partner so we move our routie forward one session, sometimes I'm on my own as he is busy (this is one of my main issues) 1 session of hard cardio (ran 7k for the first time yesterday, 48 mins) Diet tries to follow: breakfast - large bowl of 50% oats, 50% mixed nuts, pumpkin seeds, flax seeds, sunflower seeds (basically a home made muesli) + unsweetened soy milk + piece of fruit + 2 spoons hemp protein lunch - either some kind of salad with a protein item 9culd include sprouted beans, hummus, beans, nuts, tofu, etc) or rye bread with hummus or peanut butter dinner - some kind of carb plus veg and protein item, cooked (this can sometimes be part of lunch the next day etc) snack - 4 pieces of fruit through the day. drinks - coffee with soy milk (sometimes 4 cups per day), water (usually 2 liters when i work out plus I aim for another 2 through the day , fruit juice. However I really crave chips (fries) and crisps (chips) and often find myself eating them when I'm stressed, forgotten my lunch, etc So my big questions are: I want to get muscular but not big, lean and mean, is 5x5 the one for me? What could I do the other 2 days which will compliment the 5x5 exercises and allow me to stay in sync with my training partner? Which exercises can i focus on to work on my abs? Is my diet in general correct for what i want to achieve? Should I drop the rice/pasta element of the dinner ( I've been taking quinoa last few weeks but don't wanna eat only that everyday!) should I be eating 4 meals? Should I be taking some kind of protein smoothie after working out? my biggest concern is sorting the routines so they are fixed and I can record my progress, my life is pretty hectic but I reckon if the fixed 'program' is there then it should be easier to make sure i dont fall behind/look for an easy way out, and fall short of my goals. lemmie know what you all think!