I drink 4 liters of water a day for hydration, consume about 30-40 grams of protein per meal, 40-60 grams of carbs per meal except after 5pm and I take in about 50 grams of fat per day through the sources of natural peanut butter, flax seed oil, olive oil and safflower oil.

6 AM- Whey protein shake, mixed with a half of cup of oatmeal, 1 pear or banana and a table spoon of natural peanut butter.
9 AM-Whey protein shake, mixed with a half of cup of oatmeal.
12 PM- 6oz of chicken breast, broccoli, and a half of cup of brown rice.
3 PM- Whey protein shake with a half of cup of oatmeal and a table spoon of natural peanut butter.
5 PM-6oz of chicken breast, broccoli, and a half of cup of brown rice.
8 PM-Post work-out whey protein shake
10 PM-6oz of tilapia with broccoli and spinach