Thanks Paul this is what I eat got all the fats you need this is where people go wrong!

7:30am Wake up 2 scoops of whey protein powder in water

8:20am 2 x Weetabix with branflakes, yoghurt, banana cut up on top with semi skimmed milk
Oats
2 x Vitamin C
1 x Omega 3

11:00am Weight gainer shake with water / milk
Snack on nuts.

1.00pm lunch 1 large spud + can of tuna and cottage cheese and some chicken an apple or Satsuma

4:30pm Pre workout Weight gainer or peanut butter and banana sandwich + 1 scoop of whey in water.

5:30pm Work out

6:30pm Post workout, 2 scoops whey in water.

7:30pm evening meal 2 x chicken breasts, pasta and vegetables

10:00pm Cottage cheese on oat cakes x 2,
1 x Omega 3
1 scoop of whey in water.
Hand full of nuts