Originally Posted by v man

forget all this take this much per kg of body weight

just eat as much as poss per meal

protein 1st thing with oat meal
even put some protein on he oat meal if you fancy it

and then 1 more shake mid day
and 1 straight after training

dont get caught up in it all as you will start to find it a chore
just enjoy it and eat what you want

if your looking to take gear then things would be different

you should have a cheat day when you eat WHAT EVER ie crap
so the body dont store crap food as fat

and for bulking train every other day