When rising – 30g Protein, 50g porrage oats, banana nesquick in a shake with water – calories approx 300

9am – Breakfast – two slices of wholemeal toast, multi vitamin, omega 3 tablet, – calories approx 220, optional 2 eggs

1030am – Preworkout – 1 banana

1200pm – Post workout – 30g protein + 40g Dextrose with water, plus weight gain shake (50g powdered milk, 25g banana nesquick, 100g porrage oats in water) calories approx 1200

2pm – 100g chicken breast, 100g wholemeal pasta/rice, mixed veg, cashew nuts – calories approx 680

5pm – 100g salmon, 100g baby/sweet potatoes, mixed veg, brazilian nuts – calories approx 850

8pm – 1 slice of wholemean toast with peanutbutter or beans, almonds – calories 390

10pm – wholemeal roll with ham slices or tuna, calories approx 200

Just before bed – Protein shake, calories approx 120

approx 4000 calories
Protein – 260g
Carbs – 410g
Fat – 105g

I also have flaxseed oil or grape seed oil to cook the salmon in foil in the oven, cud also use a sauce with the chicken & pasta! this this meal plan your only having 2 main meals, others are snacks! Hope this helped!