Meal 1
1 Apple

Protein 1g | Carbs 24g | Fat 0g
1 slice Whole Wheat Toast

Protein 3g | Carbs 14g | Fat 1g
3 Whole Eggs, 3 Egg Whites

Protein 19g | Carbs 1g | Fat 12g
Total Calories For Meal 2: 371

Meal 2
5oz skinless, trimmed Chicken Thighs or Breast

Protein 38g | Carbs 2g | Fat 8g
Total Calories For Meal 2: 240

Meal 3
1 Potato

Protein 5g | Carbs 17g | Fat 7g
6oz skinless, trimmed Chicken Thighs or Breast

Protein 46g | Carbs 3g | Fat 9g
Total Calories For Meal 3: 398

Meal 4
30 grams Gold Standard Whey Protein
30 minutes before workout
Protein 24g | Carbs 4g | Fat 1.5g
1 serving Amino Energy
15 minutes after whey protein
Protein 0g | Carbs 2g | Fat 0g
Total Calories For Meal 4: 140

Meal 5
2 scoops Nitro Core 24
after workout
Protein 48g | Carbs 28g | Fat 10g
1 Potato

Protein 5g | Carbs 17g | Fat 7g
Total Calories For Meal 5: 510

Meal 6
6oz skinless, trimmed Chicken Thighs or Breast or Steak

Protein 46g | Carbs 3g | Fat 9g
1/2 cups Brown Rice

Protein 2g | Carbs 23g | Fat 1g
Total Calories For Meal 6: 397

Maintenance Multiplier
To find out how many calories you need to gain muscle mass or loss fast mass, you must first calculate your maintenance calories. Your maintenance calorie level is how many calories you need to consume to stay the same weight.
This is calculated by taking your current weight and multiplying it by fifteen. (Ex. 150lbsX15 = 2250 Calories).
From this you want to add or subtract approximately 500 extra calories per day depending on what your overall goal is. If you are trying to build muscle then add, but if you are trying to lean out then subtract.
Everyone is different, so the following multipliers are a good general rule of thumb:
Average Metabolism, x 15