Well to give you an idea, oatmeal or whole grain cereal for breakfast with a couple boiled eggs, can of tuna around 10am, tuna or chicken breast for lunch with a side of fat free cottage cheese and or fat free yogurt, carrots or broccoli, same goes for dinner as well sometimes I add in a side salad with fat free italian dressing. Then the usual whey protien shake before and after my workout, sometimes another one or 2 throughout the day... For all I know my diet may be screwed up too but I kind of put it together based on some things I have been reading lately.