Breakfast:
Protien shake
8oz oat meal
1pt semi skimmed milk
Glass of orange juice
3oz grapes
Protien 47, Carbs 219, fat 20 taltal cal 1270

Mid morning:
10oz whole wheat bread
4oz cheese (12%fat)
1pt semmi skimmed milk
1 banana
Protien 61,carbs180,fat20, toatal cal 1150

Lunch:
4oz brown rice
10oz turkey
5oz veg
Protien 61,carbs 177,fat11, toatal cal 1180

Mid afternoon:
5 whole eggs, 16oz of baked potatoes
Mixed salad
Protien 41, carbs120, fat 35, total cal 880

Post workout:
1 tin of tuna,
4oz brown rice
5oz veg

Evening meal:
7oz of cottage cheese
7oz whole wheat bread
1oz peanut butter
1apple
1glass of orange juice
Protien 43, carbs120, fat 18, total cal 860

Before bed:
Protien shake
1 spoon of peanut butter

On sat and sun I don't have a post workout meal as I don't train the weekends, also on Sunday I will have a roast dinner as appose to the evening meal above,
The purpose of this diet is to bulk up.

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"I murdered a rock, I injured a stone and hospitalised a brick, am so bad I make medicine look sick" Best of Mohamed Ali!