3200 cals 35% pro/45% carb/20% fat
295g protein
345g carbs
71g fat

Breakfast:
Omelette /w veggies and fat free cheese added in.
1 cup oatmeal
15g carbs from other sources
55g protein, 65g carbs, 8 g fat

Meal 2:
3 tyson breaded chicken breasts
45g protein, 25g carbs, 20g fat

Lunch:
1 can of tuna /w teaspoon of olive oil
1 cup oatmeal mixed with scoop of whey
45g pro, 60g carb, 10g fat

Meal 4:
Egg White Protein Shake
1 cup oatmeal
1 tbsp olive oil
45g pro, 60g carb, 14g fat

Meal 5:
chicken breast or lean ground beef
whole wheat toast
almonds
45g pro, 40g carb, 14g fat

PWO Shake: 40g dex, 30g whey

Before bed:
Cottage Cheese
30g protein, 4g fat

You might not think its much, but I'm kinda sedentary now and I am an extreme endomorph.