well this is a sample of what i usually eat..i know its not the greatest but im not too serious about my diet yet..well during the day ill eat something like this...cereal w/ toast, a couple of protein bars, chicken sandwiches, eggs, and usually for dinner some kind of meat..steak etc. etc...i take alot of multi vitamins, im on cell-tech and glutamine..i also take glucosamine for my shoulder and im also use thermo gain as my thermogenic when i run in the mornings