First Time

[GIROLAMO]

I am new to this whole BB diet. I have been diet and training for like 4 years but need help. This is what my primer.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

This are the ? that I have.
How much Lean Protein should I eat for each meal.
On this sample diet it dosent tell me.

What is FLAX?

I am 215 6"0 17% body fat

[SHRED]

1.5g of protein per lb.

Flax....

http://www.doctorstrust.com/item/SP0941-2.html