have looked through and made up a plan but falls short. i will post up now and maybe can get advice wether its ok before carry on and what can be added to bring upto values. thanks
aiming for
2880 cals
288 Protein
288 Carbs
64 Fats

meal 1
1 pancake made from recipe above
176 cals
2.3g fat
18.6g carbs
19.5g protein

meal 2
5oz chicken breast
1/2 cup green beans
1000mg flax seed oil
318 cals
13.1g fat
5.3g carbs
43.2g protein

meal 3
1 cup brown rice
tina of water pack tuna
cucumber
2 tomatos
408 cals
5.8g fat
39.8g carbs
48.3g protein

meal 4 p/wo shake
1 scoop whey
50g dextrose
146 cals
2.7g fat
11g carbs
24g protein

meal 5
another pancake with a banana
281 cals
2.7g fat
45.6g carbs
20.8g protein

meal 6 - before bed
2 table spoon low fat cottage cheese
1000mg flax seed oil
22 cal
0.3g fat
0.8g carbs
3.7g protein