^^^^
I only lift Mondays and Thursdays.
I lightly train on speed & double end bags Tuesday,Friday.
Heavy bag Wednesday, Saturday & completely rest Sunday.

My main objective at the moment is putting on muscle mass as I've had health problems for the past 3 years and was down to 56kg's at one stage. So you can also see why it's not bothering me putting on any weight I can. I'm sure once I get back some of my size i'll fine tune and keep that body fat percentage at a good level.
When I lift, I use only free weights, and go really heavy so i'm only pushing out about 7-8 reps at the most. I also have knocked each workout down to only 5 exercises each.. If I go all out on every one of them, I can't dream of adding a 6th exercise.. And I find this is working very well.....

Can you suggest a few good meals that I could prepare at nights to have during the day at work? We have a fridge & microwave at work so cooling and reheating is fine..

And I guess I have to admit I havn't been monitoring my vitals & BF% lately.. as I said, i'm still recovering from illness & am happy with putting on any weight at all... But your suggestions are more than welcome.