Weight: 150lbs (68kgs)
Calories: 3010
Protein: 188g per day [1.25g per pound of BW]
Carbs: 362g per day [The rest of the Cals]
Fats: 90g per day [.6g per pound of BW]

Meals-------Protein----Fat----Carbs---Calories
Meal 1------43---------22-----66-------634
Meal 2------48---------11-----63-------543
Meal 3------36---------13-----63-------513
Meal 4------14---------10-----82-------424
Meal 5------20---------12-----44-------364
Meal 6------30---------24-----26-------440
Total--------191--------92-----344-----2918

Meal 1:
*4 Whole Eggs [22p 18f 4c] 266cals
*(1.5cups) Quick Oats [5p 3f 27c] 153cals
*(250ml) Skim UHT Milk [9p 0f 12c] 84cals
*(2 slices) Wholemeal toast [7p 1f 23c] 129cals
*Multivitamin

Meal 2: 1 hour PreWO:
*(175g) Medium-grain brown rice [4p 2f 42c] 184cals
*(1.5Cups) Medium-grain brown rice [6p 3f 63c] 276cals
*(185g) Tuna [42p 1f 0c] 177cals
*(1Tbsp) Olive Oil [0p 14f 0c] 126cals

Meal 3: PWO:
*1(105g) Chicken Thigh Skinless Fried [30p 10f 0c] 210cals
*(1.5Cups) Medium-grain brown rice [6p 3f 63c] 276cals

Meal 4:
*(1 slice) wholemeal toast [4p 1f 12c] 73cals
*(1Tsp) Natty PB [4p 9f 2c] 105cals
*2(137g) Boiled Potatoe [6p 0f 68c] 296cals

Meal 5:
*(1 slice) wholemeal toast [4p 1f 12c] 73cals
*(1Tsp) Natty PB [4p 9f 2c] 105cals
*(250ml) Skim UHT Milk [9p 0f 12c] 84cals
*(1cup) Quick Oats [3p 2f 18c] 102cals

1030PM: Meal #6: (Just before bed)
*(500ml) Skim UHT Milk [18p 0f 24c] 84cals
*(1Tsp) Natty PB [4p 9f 2c] 105cals
*(30g) Sunflower Seeds [8p 15f 0c] 167cals