| Re: Protein supplement
I can see how that diet would keep you lean, very little carbs as you say different goals and all that. as long as you vary it all the time you should be good i guess, although be warey of diets/workout regimes you read in magazines etc apparently used by celebreties, also is it the whey shake before bed or caesin?
what i would say is if you want to get to 12-7 and are naturally skinny and started at 9 odd stone, up the carbs. and even eat 8 meals a day with 2 hours between each.
I'd also make your lunch bigger, maybe put a baked potato in with a chicken breast or somethin. sardines and toast is quite small. get some carbs in with every meal besides pre bedtime. lookin mainly at your meal between breakfast and lunch. especially as you are working out middle of the day. you want some kind of simple carb post workout too, something like dextrose in water or even a plain bagel with some jam. helps level out insulin levels etc. | 
