rite ive sorted it now downloaded it via a website(dunno if im alowed to post the site) it worked it all out for me so ive got the correct intake an its pretty easy to follow,thanks for all the info,nath!

8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
cerial 60 g 192 6 39 1
Skimmed milk 200 ml 68 7 10 0
protien shake
1 scoop 120 23 2.04 2.07
Total 380 36 51.04 3.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cyclone
1.5 scoops 230 30 21 4.68
Total 230 30 21 4.68
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 2 slices 134 7 23 2
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total 320 46 24 6
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Progain
2 scoops 453 32.4 68.4 10.2
Total 453 32.4 68.4 10.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone
1.5 scoops 230 30 21 4.68
Total 696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Salmon fillets (steamed) 200 g 360 40 0 22
Frozen vegetables 250 g 95 2 18 1
New potatoes 200 g 186 5 41 0
Total 641 47 59 23
Daily Total Calories Protein (g) Carbohydrate (g) Fat (g)
2720 263.4 293.44 53.63