The diet is pretty simple. I try to go with a 2 to 1 ratio carbs to protein, tapering off toward bed time. I keep my fat very low unless it's almonds or natural peanut butter. I'm not going to get into exact meals because they're different every day, but I will give you the things that are always the same. Breakfast- whole wheat bagle w/ PB and J on it and one scoop ON whey.
Post workout- 2 scoops ON whey, two boxes of raisins (or two large pieces of fruit) and a handful of almonds or scoop of PB.
Bed time- 1.5 scoops ON casein and multivitamin.
I also have a home made weight gain shake I like to drink if I don't have a meal ready- 1 scoop ON whey, 1/2 scoop ON casein, 3/4 cup oatmeal, 1/2 a banana and a scoop of peanut butter.