I found out good plan for me and began to use now.
Welcome if you like it!

Meal 1:
-8 egg whites or liquid equivalent
-2 whole Omega-3 eggs
-1/2 cup of oatmeal
Or:
-40 grams whey isolate powder
-1tbsp natural peanut butter
-1/2 cup of oatmeal
When time is a factor first thing in the morning, simply mix in a shaker bottle your 40g of whey, 1tbsp of PB and your oats. Shake and drink. It may sound unappealing but youll find its not that bad.
Many will choose to simply drink their egg whites for convenience. Sounds gross but they have no taste. Use actual egg whites, not egg product.
KCL: 430-480, PT: 40-45, Carb: 40-45, Fat: 10-12

Meal 2:
-40 grams whey isolate powder mixed in water
-2tbsp of natural peanut butter
Or:
-6oz filet or lean beef
-green vegetables or green salad
Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.
How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.
Green vegetables should not have added ingredients such as cheese or butter.
KCL: 400-450, PT: 40-45, Carb: 5-10, Fat: 20-25

Meal 3:
-8oz chicken breast, turkey or fish
-1/2 cup rice
-1oz almonds or cashews
-green vegetables

Or:

-8oz chicken breast, turkey or fish

-1 sweet potato

-1oz almonds or cashews

-green vegetables

Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.

Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or fork

KCL: 575-600, PT: 40-50, Carb: 30-35, Fat: 20-25

Meal 4:

-Same as meal 1 or 3

-If meal 1 option 2, add an extra tbsp of PB

Mix it up to help with variety

KCL: 530-600, PT: 40-45, Carb: 40-45, Fat: 18-25

Meal 5:

-Same as meal 2

Vanilla or fruit flavored protein mixes well with Crystal Lite

KCL: 400-450, PT: 40-45, Carb: 5-10, Fat: 20-25

Meal6:

-8 egg whites or liquid equivalent

-2 whole Omega-3 eggs

Or: -6oz filet or lean beef

Or: -40 grams whey isolate mixed in water

-2tbsp natural peanut butter

Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun and is unnecessary.

There are no carbs in this meal since you dont need them. Youve already trained.

KCL: KCL: 450-480, PT: 40-45, Carb: 0-10, Fat: 10-20

Daily Totals:

Calories (KCL): 2785-3060

Protein (PT): 240-275

Carb: 120-150

Fat: 98-132

*Note: Diet does not take into account carbs from green vegetables. This will take your carb total over the amount listed but dont let this worry you at all. Good news is although on paper it looks very low in carbs, you will have more then enough energy to train. Further, you will be eating a substantial amount of Good fat to fuel your training more then adequately.

All-in-all, this diet is designed to get you going in the right direction, so as not to put on too much fat. In fact, some will see their body fat go down and more importantly, all will learn how to eat.

***IF AT ANY TIME YOU NEED TO LOSE BODY FAT AND YOU BEGIN TO STAGNATE, YOU WILL NEED TO BEGIN MOVING YOUR CARB AND FAT SOURCES AROUND.

At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition. You will need to experiment with this.

When we speak of Carb Cycling in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment. This is the kind of thing that cannot be written out in detail since it will greatly vary from person to person.

*Your daily caloric intake should be split into 3 sections that are adequately planned for utilizing Proteins, Carbs and Fats to the fullest extent possible. Protein being the bulk of your calories, but this does not mean the other 2 nutrients are not of equal importance. Protein will make up 50% of your daily intake, while carbs will be at approximately 30% and fats will make up approximately the remaining 20%. This only refers to your actual food intake. Fat intake will in actuality be slightly higher than this due to the supplements you take, which will be discussed further into the diet outline.

Notes on diet
If you train first thing in the morning, do not do so before eating your first meal of the day
If you train later in the day, your post workout meal should be meal 2, 5 or 6
Try to eat meals 1, 3 and 4 before you train.
There are no added in post workout carbs at this stage in your diet. Youre body is new to training, new to eating multiple meals per day. As a beginner your body will store all the glycogen it needs in the meals before training and from the meals from the previous days. Our focus is gaining lean muscle tissue, not fat.
Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points, however, the specific layout of the meal plan is not set in stonemake it fit your routine as best as possible.
Try alternating between the meals in red and blue each day as much as possible
Try your best not to drink shakes back to back. Try to limit it to no more then two shake meals per day. This is not a must but will aid you a great deal. However it will not always be possible due to time constraints, and thats fine.
For the last meal of the day there are 3 meal choices, again mix and match
Notes on Food Types

1. Eggs: Eggs are one of the best sources of protein you can consume. With all foods, no matter how much protein the food has, the body can only use and process a limited amount from each food. Eggs, however, rank higher than almost any food we can ingest; almost the entire amount of protein from the egg will be utilized. Omega-3 eggs have even more benefit for the bodybuilder, as well as for general health. Omega-3 eggs have Omega-3 fats in them, a huge building block to a well-tuned physique; as well as an added bonus in helping to control cholesterol. If you cant find Omega-3 eggs, which should be very rare, regular eggs will work fine.

2. Whey Protein: There are a million brands and types of whey proteins on the market today, and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder that is very low in sugar, close to no sugar or even no sugar is what you want.

Choose a protein powder that is not full of saturated fat.

Choose a protein powder that is not high in cholesterol.

Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.

3. Peanut Butter: Use only natural peanut butter. Your peanut butters ingredient list should read, Peanuts and salt thats it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp naturally.

4. Beef: Your choices of beef should be filet minion, top round sirloin, lean ground beef (4%-*% fat) in that order.

5. Chicken: Make chicken breast your primary source of chicken. Chicken is high in protein, low in unhealthy fats and a perfect bodybuilding food.

6. Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumptionthere is no benefit for these in your diet at this stage.

7. Fish: Choose fish such as flounder or cod. Salmon is also a great choice in place of beef.

8. Turkey: Choose the white meat.

9. Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

10. Sweet Potatoes & Oatmeal: Simply excellent sources for your carbs, and perfect foods for aiding in putting on muscle in your diet.

Measuring Food

1. Meats: Measured raw, NOT cooked

2. Rice: Measured cooked, NOT raw

3. Oats: Measured raw, NOT cooked

4. Nuts, Peanut Butter: Simply measured in a cup or tablespoon

Cheat Meals

For most, one cheat meal per week is acceptable and recommended.
For those that have an extremely fast metabolism, 1 small cheat food or treat per day is acceptable, but limit the entire meal to once per week. You should already know if you have a very, very fast metabolism.