I'm really not sure on the eating before bed. Some say you shouldn't and yet people at my gym who compete tell me it's a bit daft not to as you are going without food all night. Personally, I have a shake at 8 and an apple which is my last meal. I have a shake when I awake with some wholemeal toast. It was oats but I hate them, but they are better. Then I aim to eat every 2.5 - 3 hours and usually finish up around 8 with a shake and an apple.

7:30: Shake with water and Wholemeal bread.
10:00: 100grams of rice and 100grams of chicken breast.
12:30: grams of rice and 100grams of chicken breast.
3:00: Protein shake with semi-skimmed milk
5:30: New potatoes with some Cod fish.
8:00 Apple and protein shake.

I train at 4 so I have a load of carbs' before I train and some after. You need carbs' for energy, regardless of what people might tell you. My training partner can tell when I've not slept correctly or eaten correctly, as I come in like Superman and the next thing I'm like a sack of shit.

That's roughly how I do it, but it will change according to the time I awake. If I am not in college I won't get up 'til about half 9 which means I shift it all back accordingly and will then have my last shake about 9 insteads of 8.

Today I am having fish because I got it cheap in netto, Ha Ha! But, I will say to get your chicken from the butchers if you chose to have it. I make the mistake of getting it from the supermarket as it's on offer and looks cheap. I weigh it up to have about 100grams per meal and then when it comes out the oven I'm left with a little bit of chicken and a pan full of water. So go the butchers, lol.

I will also say don't take it all too seriously. I've heard shouts like 'I train and eat to get big, not to have fun'. Well, you can have fun and get big, there's no need to be a miserable bastard!! What would be the point? You have to enjoy the journey, or you'll get fed up and give up.

Benni.