I wake up an take a weight gainer/protein shake with some fruit and i go to the gym right after eating this. After my workout i usually have a granola bar or some fruit with me to help me recover. When i get home i eat skinless chicken breasts, seasoned, with a half a serving of my protein shake. I then go to work an on my break i always get either 4 chicken tenders or a sub. The tenders are unfortunetly breaded an aren`t made any other way. After work I dont usually eat anything till i have my full serving of protien shake before bed. As for putting up what i think is right.. i can tell u right now what i put up would be wrong, without a doubt because i don't know much about diets, hence asking for help. I am currently watching those videos as i write this.