i eat brown bread 2 slices with 2 eggs for breakfast fryed i know lol i have tuna sandwiches for lunch x4 its hard to eat well at work to be honest then for dinner ill mostley have chicken rice or pasta but things do go off key at week end food wise i must admit. Gym wise i go mon wends fri sat ill do an arms night and so on with chest sholders and back i do sets of 6 x 3 or 4 depends how stronge i feel as heavy as i can i do two protin shakes a day one in the morning and one as im leaveing the gym to be honest i dont think my routine is that bad really i have got a bit bigger and stronger but im one of these people who just dosent put weight on if i stop going too the gym i lose a stone as quick as!