Stats
18
5"10
145lbs
11% BF
Goal: gain muscle

food Cal Pro Carb Fat
Isostar 50g w/100ml mik 254 9.9 33.7 8.7 Pre workout meal
100ml SS milk 46 3.4 5 1.7
300ml SS milk 147 10.2 15 5.1
Oil 1/2 tbsp 63 0 0 7
Total 510 23.5 53.7 22.5

Chicken 4oz 148 32 0 2.2 Post workout meal
lucozade 256 0 64 0
WW Pasta 60g 143 5 29 0.6
100g cheese 102 6.25 0 8.6
Protein shake 99 19 1.8 1.7
Total 748 62.25 94.8 13.1

Chicken 4oz 148 32 0 2.2
Wholemeal bread 2 182 9.2 32.2 1.8
50g oats 178 5.5 30 4
Oil 1/2 tbsp 63 0 0 7
Total 571 46.7 62.2 15

Protein shake 99 19 1.8 1.7
50g oats 178 5.5 30 4
500ml SS milk 230 17 25 8.5
Oil 1/2 tbsp 63 0 0 7
Total 570 41.5 56.8 21.2

Egg whites 4 48 12 0 0
Egg yolk 2 122 6 2 10
Protein bar 153 12 18.4 3.5
Protein shake 99 19 1.8 1.7
Total 422 49 22.2 15.2

100g cottage cheese 88 11.5 3.4 2.7
1 tsp peanut butter 80
Total 168 11.5 3.4 2.7

Protein shake 99 19 1.8 1.7
Oil 1 tbsp 126 0 0 14
Total 225 19 1.8 15.7

Overall total 3214 253.45 294.9 105.4

Oil = Extra virgin olive oil
Not sure about the Nutrients contents of the peanut butter also it is not all natural so I know it's not the best.
On nights I work (3) I replace my 5th meal with a protein bar and a pint of milk it's the best I can do.
On sundays I have a free day but still try to keep my protein in take high.
Supplements:
I am taking V12 at the moment, 2000mg vitamin C 1000mg after training and 1000mg at 6-00PM, Multi vitamin 2 tabs after training, 15g glutamine once before and after training and once before bed 10g on non workout days.

P.S you guys should try this creatine product all in 1 pump it's cheap and I found I was a lot stronger in my workouts. There other stuff is great to.

http://www.sports-nutrition.net/inde...CT&productid=2