Have a look at this thread
https://passionford.com/forum/viewtopic.php?t=197604 forget the first post! but you should be eating like this! Get some maximuscle Cyclone all in one. You Should eat your own body weight in protein. i.e I only weigh 13 stone = 182 Ibs = 182g of protein. Or for even better results eat as much protein as poss! some professionals times it by 2! Good luck!