I don't know about the cals and such since I'm not very good at maths or checking how much everything weighs and stuff but it seems it's very important.. I will tell you what I eat and well hopefully it's good enough for me. 6:30 am, a bowl with all bran cereals with skimmed milk 10 am a banana or apple or any other fruit maybe 2 12pm 2 sandwiches, brown, with 2 slices ham each 3pm 2 sandwiches again with ham or a multicereal bread or anything I can get 5pm I finish work, pre workout shake 6pm finish workout post-workout shake 7pm/8pm turkey/chicken breast, 1 whole filet or 2 sometimes with cooked potatoes (8 to 9, medium size) salad, tomatoes and cucumber. sometimes I alternate using fish or pasta. I only drink water or 1 or 2 glasses of skimmed milk. in the weekend I sometimes drink soda but that's it. What do you think?