morning-545 am- 6 eggwhites-cup of oatmel plain with on 100% whey gold standard 1 scoop

930-either protein shake or bar with a greek yogurt zero fat-low carbs 16 grams of protein

1200- 8-16 oz chicken with brown rice or lean turkey breast sandwich on whole wheat-or tuna with little olive oil and pepper-and spinach salad with whatever vegatables i feel like and balsamic vinegar

400- 8 oz chicken with brown rice or can of tuna with brown rice (half cup)

workout

pwo 5 grams glutamine-40 grams protein shake-1 medium banana

730-8pm either steak, tilapia, chicken,haddock,ground turkey, occasional steak or lean ground beef (12 oz.) with cup of any veggies, brown rice

bed- On Nutrition Nitro Core 24 protein-48 grams of protein

any advice would be greatly appreciated--thanks guys