lay out a typical day by meal
are you drinking a bottle of wine very day then?
Meal 1: 5 large eggs scrambled with whole milk in pan with butter/olive oil, 4 slices toasted brown/wholemeal bread with butter
Meals 2/3 either
a) Just under half cup (uncooked measurement) basmati rice, 250g diced beef (cooked weight), 1 whole egg, chillies (shit load of bird eye chillies), soya sauce, 1 or 2 wholemeal crackers. [I fry the beef in rapeseed oil, add in chillies and soy sauce then pour this onto pasta bowl full of rice with boiled egg chopped in and garlic seasoning]
b) Half cup rice fried with olive oil, spring onions, chilli, garlic and 250g (cooked weight) lean pork steak (pork steaks prepared ahead of time by marinating in soy sauce, garlic, salt, mixed herbs sealed in foil and baked for about 1 3/4 hours)
Meal 4: 3 or 4 ciabattas with chicken, serrano ham, german peppered salami and edam or feta cheese (toasted - hard to say exact weights - probably 100g chicken, 25g ham, 2 slices salami and 1 slice edam/ciabatta - I scrape out the excess doughy bread in ciabattas)
Wine... not 1 bottle... (think higher and you're probably below the right number)
Edit: I don't snack too much, I always bring simple sugars like marshmallows to gym in case my blood sugar drops (randomly happens me sometimes, unrelated to any substances/health issues) or homemade granola if hungry. One cheat meal per week.