Good good, i was afraid you were 13 and mom cooked everything for you
(nothing more offensive to mothers than 'i'll cook my own meals' lol

Breakfast: Say Cheerio to the Cheerios... not as good for you as you'd think. Replace with oatmeal and scrambled eggs. With the eggs, 5 whites, 1 yolk (yolks raise cholestrol if ate in large quantities)

AM Snack 10am: Turkey Sandwhich, no butter/marg... salad to add moisture on brown/wholemeal bread.

Lunch: 50g wholemeal Pasta and chicken breast, add some green veg like spinach and brocolli. low fat cook in sauce. (pre-prepare if need be)

1.5 hours before workout: jacket potato, cottage cheese... fuel for the fire

Postworkout (within 20 mins): whey protein shake mixed with water, add maltodexterin

Dinner: Chicken/fish/steak with mixed vegetables and brown pasta/rice or potatoes

Before bed: Whey shake mixed with semi skimmed milk

Workout:

do the running and ab wokout before breakfast

whats your gym workout like in the afternoon?