PScarb

no need for proof mate...

ok then well you have not given me much to work with but here goes...

meal 1:
oats or 3 weetabix
banana
2 scoops extreme protein (fast and slow proteins)

Meal 2:
Extreme MRP drink + handful of nuts (cashew/almonds)

Meal 3:
2 chicken breast's
basmati rice
salad with olive oil
you can prep this the night before and keep it in Tupperware...

Meal 4:
Same as meal 2

Meal 5:
PWO - 2 scoops extreme Build and recover + 1 scoop extreme whey

Meal 6:
2 chicken breasts or steak
lots of veg/salad with olive oil

Meal 7:
either 2 scoops extreme protein + 1 tablespoon natural peanut butter
or
1 tin tuna + 1 tub cottage cheese
with the added fats to this meal it will help to slow down the release of amino acids this will help you get the rest you need...

make sure you drink 3-5 L of water every day....

hope this helps mate...