My diet varies from day to day obviously and some days I am a lot hungrier and I eat a lot more. This would be an average day
7am: protein shake(400cals, 40g protein)w/ milk
10am : 2 apples , granola bar, muffin or cinnamon bun, packaged chicken cordon blue
12pm: 2 burgers, 1 apple 1 banana , cup of yogurt,
230pm: granola bar piece of sausage
then go to gym about 4pm
5pm protein shake
7pm supper steak /salad
9-10pm snack, chips, pepperoni

now I did I rough estimate for the calories in a day and just going over this its probably signifigantly lower than 3000-4000 I mean there are days when I just cant stop eating but most are comparable to this one stated above. I can do a tally of the exact calories if its required but I suspect many of you know the food game so well you probably have a pretty good idea just by looking at that. Sorry about the far fetched guess there I hadnt really sat down and thought about it too closely..

anyways id like to learn as much as I can, I havnt had a chance to go through the whole site yet so im going to continue educating myself but I would love any criticism anyone would like to share. Oh and I don’t think I updated my weight for recently, its up and down a lot, 2 ½ weeks ago I was 192 then early last week I was 181 and now im holding steady these past few days at 190.. so in between the 180-190 area, my overall goal being a lean 210-220. Thank you all for your time, and I appoligise about breaking the rules in that last message ill be more careful about what I say from here on in. again thank you