So to sort of finalize it:

1) Wake up, 5g glutamine + ECA

2) Cardio on the eliptical for 60 minutes @ 121 bpm

3) Wait 30 mins

4) Eat protein shake: 40g protein (whey) + 15 g fat (flax seed)

5) Protein shake: 40g protein + 20g carbs (oats)

6) Chicken 45g protein + pack of microwaveable vegetables (20g?)

7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it

8) PWO immediately after, 35g protein + 70g dextrose

9) **need a meal that is 70g carb + 40g pro (any suggestions?)

10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)

Daily totals:

230g protein 180carb 30 fat <--- is this right for my height/weight (5"7 1/2, 165 lbs, maybe 15% bf off an estimate)