Thanks for the reply.
I'm 37 and 15 1/2 stone. Also do a desk job.
With regards to progressive overload I work my sets up to the desired rep range with the same weight. If i have managed to hit the top end of the rep range on all 3 sets then the following week I will look to add some weight to the bar. if not then the following week I will look to hit the top end of the rep range with the same weight.
In terms of diet the below is daily
Fitday brings it out circa 3200/3400 per day
50g Protein Works Ultra Carb
1 medium Banana
1 x Granary
2 x no fat bacon
2 x poached egg
250ml Semi Skimmed milk
175/200g Beef Mince (various ways i.e chilli etc) r 200g Chicken
50g Jasmine Rice (Raw Weight)
250ml Semi Skimmed Milk
2 Scoops Protein Works Matrix
Either 3 egg omelette or 175g Chicken
Either 200g sweet potoato or 50g Jasmine Rice (Raw Weight)
500ml Semi Skimmed Milk
200g greek yoghurt