8.30 i have 200g chicken breast then 50g porridge oats and a banana 10.30 65g of protien from a top grade shake plus 50g of carbs from same company 12.30 200g chicken breast and 55g of boil in the bag brown rice.3.30 straight after training another protien drink as well as a creatine carb load drink 5.30 chicken and brown rice again then 7.30 protien and carb drink again then 9.30 300g fillet steak and 150g jacket pot then 11.30 45g protien drink. that little lot is 4000 calories a day=460g of protien 400g of carbs and only 60g of fat.this is the start of my pre contest diet and calories will be cut weekly as the wieght gets more stubborn.