ok fireguy after watching his seminar here is what iv came up with:
breakfast 7:30 am 3 whole eggs, 1/2 cup oats, banana pro/carb/cal 32/57/470
10:30am between breakfast and lunch im gonna have a half scoop of casein powder in milk with almonds.
12:00 lunch 8 oz chicken breast, 1/2 cup brown rice, and a spinach salad with cauliflower and brocoli with extra virgin olive oil. 53/52/600
2:30 pm iv eliminated my pre workout shake and went with a bigger can of tuna, 2 slices wheat bread, and an apple. 46/42/400
5:30 post workout serving cell tech and 6:00 2 scoops whey in water 54/75/550
7:30 dinner the seminar said choose a different type of protein so i may go with some type of steak, 1/2 cup brown rice, and salad like at lunch 53/52/600
between dinner and bedtime meal ill have one scoop casein powder in milk 30/20/300
bedtime 11:00 cottage cheese in peaches
so this is gonna set me up with about 310-315 grams of protein. around 350-370 carbs and between 3200-3500 calories....
thanks for your help