luke
We're happy to help.
Here is a sample diet that you can take elements from:
http://musclechat.co.uk/viewtopic.php?t=4308
The key things here is that you should be eating minimum 5 times a day, up to 8 times (or more !
), making sure u have 30 - 40 grams of protein in each meal. You want to hit about 1.5 - 2 grams of protein per lb bodyweight, i'd say about 1/3 of it should come from protein powders.
Good sources of protein:
protein powder
eggs
lean meat (chicken, turkey, lean beef cuts etc)
tuna
other fish
skimmed milk
Good carb sources:
oats
brown rice (preferably basmati)
brown pasta
brown bread
sweet potato
good fats:
oily fish
avocados
nuts (raw) - peanuts, cashews, walnuts etc
seeds
Also worth getting good multivitamins, and also flax seed oil and EPA oil.