I'm 5.8" 181 pounds and working out for 12 months...I've gained 15pounds in the year but my gains has been decreasing rapidly. My diet looks like this: 7H00 - Breakfast: 3 x weedpix briks or outmeal 10H00 - shake (20g protien / 50g carbs) 12H00 - Tuna salad or chicken salad with odd veggies 3H00 - Banana, apple, 100g yogurt 5H00 - Sanwich 7H30 - pre workout shake (20g protien / 50g carbs) 9H00 - supper (whatever is prepared) 1 ...