Googled it, this came up.
Took about 20 secs 

oh and on the subject of front delt shizz, would this be as good or effective, as ive only got dumbbells at the moment.

Purely out of curiousity I decided to see the weight comparsion:

Ford Ka 1.3i 3-door = 1 265 pounds = 573 kilograms.

You had more than 1/3 of the car's weight in there! (I'm guessing a lot more with a 20kg oly bar, bench, and extra dumbells). Did the rear suspension springs recoil or is it permenantly lowered now?! Poor thing.

whyn not clean and press for a much more effective exercise?

Hey mate sounds like your diet is already pretty clean, if you eat that kind of stuff regularly then worrying about calories and proportions of carbs/fat etc is likely unecessary.

That said, if you are hitting the weights fairly hard/regularly then your body will need much more protein than normal. So chicken is good, but the rest of the day you want to eat more protein rich foods. And pasta contains practically none. So more meat, cottage cheese, nuts, beans etc etc. Maybe a protein shake or two. No need to go mad with it, IIRC you should eat about 1-1./5g of protein per pound of bodyweight when weight training.

ok cheers mate, I have a protein shake after every work out at my gym anyways, but i guess i will probably start on the pistashio (sp?) nuts and peanuts again plus beans/ham on toast?

haha, making me hungry 

Alex

Run out of space and more importantly money mate. We still on for 6:30pm me kicking your ass?

Paul, we will do sit ups in france with one of us sitting on each others back, that'll make things hard!

6 days? Plus swimming? That's a hell of a lot of exercise. Do you work different groups, or do the same thing each time? You really need a days' break between heavy lifting to get your muscles back to full strength, so if you're doing the same muscle groups each day that may be the reason for the shaky hands. You need your recovery time, with plenty of sleep. Mix it up a bit too. I'll do dumbell shoulder presses one day, and reverse military presses the next time, if you don't do something like that already.
Alternatively, you may not be eating enough. I cycle to work 5 days, (5 miles off road each way... sometimes on a fully rigid single speed,) plus 3 heavy training sessions, plus hacking my bike around at weekends when I get a chance, and I eat a huge amount. The smaller amounts of food 6 times a day mentioned in Paul's other post has helped, so try that. Oh, and you mention protein quite a lot. Base your diet around it, but certainly pay a lot of attention to the other factors too. I have about 200g+ of protein in an average day, but around 300-350g of carbs due to the amount of exercise I do. I don't really drink protein shake too much. A scoop in my breakfast smoothie, but that's it. I have a protein bar after training, but have lots of chicken, tuna etc., as well as brown rice, pasta, fruit and cereal bars in my normal food habits.
Basically, try eating more, and possibly cutting down on your weight training a bit. Stick with the swimming. You may even see a benefit, crazy as it may sound!