Hey Adam sounds a grind say hello to maff for me.

800am cup of tea (white), 2 wholemeal toast,marg,honey
900am cup of coffe (white,1sugar),1/2litre water
1030am 1/4 litre water, banana
noon chicken wholemeal sandwich,marg,tomato,1/4litre water
1pm 1 1/2 hours cycling, 1/4 litre water
3pm 1 penguin, orange,1/2 litre water
5pm 100g rice, 2 roast chicken breasts,1 green pepper,1 clove garlic,1/2 litre water,muller lite yogurt.
7pm 1 hour bodyweight circuit, 1/2 litre water
8pm ham and pickle wholemeal sandwich
9pm 2 pints lager
1030pm bowl ricecrispies,milk,honey

This is roughly the diet for the past 3 days give or take the lager and pieces of fruit. Age 32, weight 88kg,height 1.88m. I hope this helps.