Calories (Bulk): 2945
Protein: 159g per day [1g per pound of BW] 636 cals
Carbs: 430g per day [The rest of the Cals] 1720
Fats: 66g per day [20% of calories] 589 cals

Meals    Pr    Fa   Ca   Cals
B Fast   35    20   95   700
M  Tea   13    24    9   304
Lunch    42    11   57   495
Pre WO    8     3   89   415
PostWO   50    14   83   658
Meal 6   18    11   40   331
PreBed   10     5   18   157
Total    176   88  391   3060

B Fast - 2 Whole Eggs, 1C Rolled Oats, 1C Milk, 2 Slice Brown Bread
M Tea  - 50g Peanuts
Lunch  - 1 Tuna Can, 1C Rolled Oats, 1C Milk
Pre WO - 200g sweet potato, 1C Brown Rice
PostWO - 1 Tuna Can, 2C Milk, 1C Brown Rice
Meal 6 - 2 Whole Eggs, 2 Slice Brown Bread
PreBed - 1C Milk

BreakFast - 30mins After Waking Up
 - 2 Whole Eggs [13P 10Fa 1C]            146 Cals
 - 1 Cup Rolled Oats [7P 4Fa 37C]        212 Cals
 - 1 Cup Milk [10P 5Fa 18C]              157 Cals
 - 2 Slice Brown Bread [5P 1Fa 39C]      185 Cals

Morning Tea - 1 Hour Pre-Workout
 - 50g Peanuts [13P 24Fa 9C]             304 Cals

Lunch
 - 1 Tuna Can [25P 2Fa 2C]               126 Cals
 - 1 Cup Rolled Oats [7P 4Fa 37C]        212 Cals
 - 1 Cup Milk [10P 5Fa 18C]              157 Cals

Pre Workout - 1-2 Hours Before Workout
 - 200g Sweet Potato [3P 1Fa 44C]        197 Cals
 - 1 Cup Brown Rice [5P 2Fa 45C]         218 Cals

Post Workout - 20 Minutes After Workout
 - 1 Tuna Can [25P 2Fa 2C]               126 Cals
 - 2 Cup Milk [20P 10Fa 36C]             314 Cals
 - 1 Cup Brown Rice [5P 2Fa 45C]         218 Cals

Meal 6
 - 2 Whole Eggs [13P 10Fa 1C]            146 Cals
 - 2 Slice Brown Bread [5P 1Fa 39C]      185 Cals

Pre-Bed - 30 Minutes Before Bed
 - 1 Cup Milk [10P 5Fa 18C]              157 Cals