ok so new diet as follows:
8am- whey shake, oatmeal, banana.
11am- tuna(1 tin = 120 kcal (36g protein) sandwhich wholewheat, cheese, almonds and apple.
1pm- 300g wholeweat pasta, 8 oz chicken breast, brocolli. and another fruit.+ mixed beans and legumes go in with pasta dish.
4pm (pre)- 200...