Here is what an average day looks like so far:

7:45 - 2 cups protein plus cereal, 1 cup skim milk, half a handfull of blue berrys

- I go to work now

10:30 - 2 slices whole wheat bread lill turkey ( havnt weighed it yet but im guessing its around 3 oz or so) and about a cup of brocolli

- get out of work

12:30 - 1 cup egg whites, 2 slices wheat bread and anywhere from 1-2 oz of shataki muschrooms.

WORK OUT!!! - Iv been going heavy weight and doing 4 sets of all my excersizes. stayn withen the 6-8 rep range, sometimes my last set is about 4 reps if im pushing heavier weight. - I will go over this later as I have a few questions about my lifts.
- after lifting I have been doing 30 min of HIIT on an eliptical. 1 min ballz to the wall and than 2 min lazy river - just as explained above.

3:30- as soon as I get home from the gym really - 2 scoops of ON whea protein and 1 cup of skim milk - I try to find something to ramp up carbs here as well - iv been eating some sort of fruit mostly, 1 apple or pear.

- I go back into work

7:30 - 2 slices of wheat bread and some turkey, another handfull or cup of fresh brocolli.

-I get out of work

9:30 ( about) back to gym for 30 min slow eliptical at 130 bpm

11:30 2 scoops of ON whea and 1 cup of skim milk

- Im takin Superior AMINO 2222 Tabs by ON as well, usually 1 every meal.
and in the morning im taking GNC Mega Men Sport vitamins.

this is just what I normally have to eat. last 2 weeks I have gotten the same things for two weeks now and I think its pretty good. I also have just about every other day as meal 4 or 5 chicken breasts or 8 oz of salmon. I have low fatt cottage cheese that I some times have with my dinner as well. I cook my eggs with Extra Virgin olive oil. The main things I think I need to incorporate into my diet are actually more carbs. I might go out and get some sweet potatos. I also will look into the carb mix drink that I can pound for my post workout. If I could do cardio in the morning I would - in a few more months ( after I move out of the place where I am now) I will be doing morning cardio and that will replace my night time cardio. But for now I want to work with what I have. I will be buying L-carnatine and may be some creatine this wednesday ( when I get paid next). is creatine a good idea???