6am
meal 1- 12 egg whites/ 2 yolks mixed
2 cups oats
2 cups coffe/ 2 glasses of water
30g whey

8am
meal 2- 1 pound lean ground chuck
2 cups broccoli
2 spoons flax

10am
meal 3- 2 chicken breasts
large salad/ with 3 eggs diced up
1 spoon natty pb

12pm
meal 4- 2 cans tuna
2 cups green beans
1 yam

2pm
meal 5- 60g whey protein
1/2 cup oats
1 spoon flax
(all blended together)

4pm
meal 6- PWO shake
60g whey
120g dextrose

5pm
meal 7- PWO meal 1
2 chicken breasts
2 cups white rice

7pm
meal 8- PWO meal 2
16 oz lean cut steak
1 cup white rice

9pm
meal 9- 1 pound lean ground chuck
large salad with oil/vinegar mix

11pm
meal 10- 60g whey
2 spoons flax

2am
meal 11- 40g whey
1 spoon flax

it varies day to day but basically looks like this.....