If you don't fancy Benni's diet try this one.

Breakfast: 6 eggs (poached, scrambled, omlete) with 30g mozzerella cheese and large tomato.

Mid morning: 200g cottage cheese, 50g nuts, 1 large green apple

Lunch: 200g chicken/tuna/hake/salmon/cod, 1 sweet potato/baby potato, 1 cup of broccolli/green beans

After workout: 6 eggs, 1 grapefruit

Dinner: 200g red meat (lamb/beef)/chicken/cod/salmon/turkey.
Any two veg: Aspargus, broccoli,baby carrotts,baby corn,spinach, green beans, cabbage, cauliflower, courgettes, peas, brussel sprout, leek,mushrooms, peppers

Supplements: ZMA, Omega 3 & 6, Vitamin c,d and e. Scivation Xtend

hope this helps

Jon