Heres my diet.

breakfast 8 am- 1/2 cup oatmeal, 1 20g whey protein shake 300 cal, 30 g protein

snack at 10 am- bannana, no idea

lunch 12 pm - 3 chicken breasts and salad, 500 calories, 90 grams protein

snack - apple

dinner - random around 500 calories and a 50g whey shake

gym-

snack- 50 g whey shake

Total, 1900-2200 calories a day, 210-230 g protein a day.

I started 4 times a week, 20 -30 min uphill fast pace walk cardio.