Just thought I would throw this up. The macro split for this particular menu works out to 47.147/38.816/14.036 (291.2g Carbs / 46.8g Fat / 353.7g Protein = 3000.8 Calories)

Meal 1 - 7:00am (57.4g Carbs / 11.9g Fat / 57.6g Protein = 567.1 Calories)

ON Whey (30g)
Skim Milk (2 cups)
Eggs (2)
Multigrain Oatmeal (0.5 cups)

Meal 2 - 10.00am (57.4g Carbs / 7.1g Fat / 57.8g Protein = 524.7 Calories)

Bananas (1 Cup)
Broccoli (1 Cup)
Chicken Breast (6oz)

Meal 3 (pre-workout) - 12:00pm (55.5g Carbs / 12.5g Fat /43.4g Protein = 508.1 Calories)

Green beans (1 Cup)
Eggs (2)
ON Whey (30g)
Brown Rice (1 Cup)

WORKOUT @ 1:00pm

Meal 4 (post-workout) - 2:30pm (6g Carbs / 2g Fat / 48g Protein = 234 Calories)

ON Whey (60g)

Meal 5 - 3:30pm (58g Carbs / 8g Fat / 62.3g Protein = 553.2 Calories)

Chicken Breast (6oz)
Green peas (.5 Cup)
Brown Rice (1 Cup)

Meal 6 - 7:00pm (52.4g Carbs / 3.8g Fat / 48.7g Protein = 438.6 Calories)

Canned tuna (1 Can)
Yellow Corn (1 Cup)
Carrots (1.3 Cup)

Meal 7 - 10:00pm (4.5g Carbs / 1.5g Fat / 36g Protein = 175.5 Calories)

Casein Protein (45g)

SLEEP @ 11:00pm