As far as my diet goes i think i am doing a pretty good job getting all my nutrients in, but i do have a big gap between breakfast and my second meal due to the fact that i am working outside and we dont get a break before lunch. right now the diet looks like this:

6:30 breakfast
3 eggs
1/2 cup egg beaters
2 slices of ham or turkey
1/4 green bell pepper
1 crown broccoli
2 cups 2% milk
1 scoop whey protein
3 fish oil

11:30 lunch
1 cup brown rice
1 large chicken breast
1 tbs evoo
salsa for flavor

3:00 meal 3
ham and turkey sandwich on whole wheat with spinach leaves

4:00 pre-workout
1 scoop whey
2 scoops instant coffee
banana

5:30 post workout
2 scoops whey
1 tbs creatine
1 carton yogurt
1 cup grape juice

6:30 dinner
ham and turkey sandwich on whole wheat with spinach leaves
(sometimes hamburger if i have the money)
1 cup 2% milk

8:30
1 can tuna

10:00
1 cup cottage cheese
3 fish oil
1 multivitamin

also throughout the day i drink a shit-ton of water, i go through over a gallon while at work alone

also, i'd like to push my workout time back, but it is summer and i am lifting at my college gym so it is only open until 7 at night

hope that helps
Rob