Okay let me try to put it as best as possible

9:20 1 scoop of protein 25g protein 1 cup whole oats a banana

12 PM 1/2 cup of Black beans and 3-4 Oz of chicken breast

2 PM (usually pre workout) 1 cup of milk 1 cup 1/4 of shreddred wheats (50g carbs),berries protein scoop (25g protein)

5 PM Post workout scoop of protein (25 g) creatine, 1 cup milk 2 tablespoons of chocolate syrup 1/4 cup white rice and a can of tuna

6:30-7 PM 1 cup of brown rice and two chicken breasts (usually divide meals into two meals)

9 pm avocado big hass with chicken breast

10 PM another chkn breast or cottage cheese (depending on total P end of night) with olive oil shots 1 tablespoon, fish oils and bed