Mate, I think the point that people are getting at is that you're perhaps not sorted yet on your diet etc so you shouldn't be jumping into anabolics. It probably is 400 cals (I genuinely have no idea) but it's probably not an ideal preworkout meal.
And no, I don't eat chicken and brown rice all day because, for me, it's not practical. My diet certainly isn't perfect, but I've spent a lot of time researching it and I'm happy with the trade offs I've made. My standard workout is around 6pm and (watch me get flamed for this) in the run up to it, I've had a decent lunch at 1.30pm, a protein shake (38g protein, 250 cals) at 4.30pm, BCAA's, Kre-Alk and Fish Oil at 5.15pm all washed down with a pint of fresh OJ. It's crude, but it works for me.
As soon as I'm out, it's more OJ immediately with BCAA's and Kre-Alk while I make dinner (2 portions brown rice with either beef, lamb or chicken and some streamed veg) and then another shake before bed about 10pm. Hey, it's not perfect, but including shakes I'm packing in 6 meals a day, 240+g protein a day, and I'm getting carbs when I need them.
There are guys here who can nail your diet for you if you want to be a pro. There's also a forum dedicated to nutrition you should have been reading flat out and getting your own set up perfected by people until you're happy.
I'm not being a dick and I've said to you before, ask as many questions as you want; I doubt people will have a go at you for honestly trying to gain knowledge. But you have to be honest about what you're doing, what you're taking and what your (genuine) experience level is. Trust me on this because I've been there and wasted a fortune, unless you get your training, diet and rest sorted first, you're wasting your money big time with PH's/AAS.