Here is my diet to start:

9:00 8 egg whites, 2 whole eggs, 3/4 cup oats

12:00 6oz baked white fish/ brocolis 3.5oz/brown rice 0.5 cup/1 TBS extra v olive oil-3g aminos or in the days i am into university i will use one shaker with 40g whey and 60g carbs complex

14:00 6oz chicken chest/ brown rice 0.5 cup/3g aminos/2g fishoil

16:00 6 oz chicken or baked white fish, 1 tbs olive oil

17.00 workout (pre workout i got 2 scoops c4 xtreme/5g bcaa/5g aminos full profile)

18.00 postworkout shake 30g isolate whey protein+30g beef hydro protein in water/5g creatine/5g bcaa/1 large banana+30g complex carbs

19:00 6oz beef meat/6 oz/sweet potato large green salad, no dressing/2g fishoil

22:00 6oz cottage cheese/salad/aminos 3g

about 1:30-2:00(before sleep) 50g whey protein in water, 1 level TBS natural peanut butter