This is what I currently eat. It changes a little bit on other days. I switch up the steak with ground beef and on days I dont have school I have a real meal instead of whey/flax at 4. Are the 3 hour spaces between 1-4 and 4-7 to long? I read all your stickies and I been reading this diet forum for months so I hope this diet is flawless. lol. My goals are basically to stay the same and maybe gain some lean muscle. I dled a copy of harris-elliot.xls. From the figures it gave me I made a diet that is in b/w the cutting and bulking numbers. Im current 6'1 and 185 pounds.
9:00am 3/4 cup oats, 9 tblspn. eggwhites, 1/2 fat-free cottage cheese, 1/2 scoop protein (5g fat, 49 carbs, 48g pro )
10:00 gym
11:30 PWO= Whey/Dex(52dex/13pro,10min later 26dex/25pro)78g dex/38g pro
1:00pm PPWO=Chicken/Yam (approx. 35-45g pro / 40-55g carbs)
4:00pm Whey/Flax ( 38g pro/ 28g fat )
7:00pm Steak/peanut butter ( approx. 26g fat 45g prot 6 carb from peanutbutter )
9:00pm chicken/flax (approx. 35-45g pro / 21g fat)
TOTAL = 260g PROTEIN; 80g FAT; 180 CARBS; 2400 CALORIES
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. I also found a way to rush home from school to have the steamed chicken/peanut butter.. So I switched by 4pm and 9pm meals which I think is better. I really want to thank all you guys. I spent months and months reading this forum and learning a lot. I would be eating garbage food, with not enough calories/fats/carbs/proteins and getting no where in the gym if it wasnt for you guys. thanks 
