no problem diet is quite lean and typically i have been consuing carbs in the am/early pm and aim to intake in excess of 250 gm of quality protein a day of which the bulk comes from protein shake supplements which provide around 40gm protein (a blend of a few types slow medium fast digesting) 2-3 a day treated as a kind of snack in between meals even though they are supposedly meal replacement shakes LOL they never quite hit the spot

breakfast consists of a bowl of oats, fruit juice, and 2 raw egg white washed down with milk

usually followed by another shake after 2 hours or so at work

for lunch a large chicken/tuna/ pasta or jacket, beans tuna etc is typical

followed by another shake when the hunger kicks in 2-3 hours after

for dinner the meal is usually based around a lot of meat seasoned well with little fat eg sirloin steak, chicken breast, mince, chili concarne etc

followed by another shake before bed if dinner has not filled me. On an off day i tend to consumer less than 3 shakes.

when i cant help myself i snack on nuts to fend off hunger pains!

Hope this very rough guideline will suffice as its all i can really offer, i dont really calorie count or keep amazingly strict diet regimes as other people can do. However i may begin soon as i am aware a diet is a major part of working towards goals and whilst i dont neglect this completely i suppose i could pay much more attention!