To add up this is my diet
Breakfast - 80 g of Porridge, 400 ml milk, fruit salad, multivitamin, peanut butter
Brunch - whey Protien with 330 ml, Nuts 50g
Lunch - Yoghurt 100 g, any Bread dish, salad
Pre workout meal (2.5 hrs before)- 50g Soya chunks
Post workout - whey protien, PB...