6:30am - rise and shine. 1 banana and 1 morning multivitamin. 10:00am - 12oz. homemade protein shake with 24g protein 7g carbs. made with 1 1/2 cups water and 1/2 cup soy milk. 1 greens supplement, 1 flaxseed oil supplement. 11:30am - 1 apple. 12:30pm - 1 turkey sandwhich. made with all natural no crap turkey and double fiber whole wheat bread and two slices of all natural no additive american cheese. 3:00pm - same protein shake as at 10am. same greens supplement and flaxseed supplement. 6:30pm - Dinner. Varies. Usually grilled chicken or fish with either spinach or pasta. pasta is sometimes whole wheat, sometimes garbage pasta. I have a 3rd serving of my greens supplement and flaxseed oil with dinner. So I lift 3 days a week. I find that I'm having a hard time recovering even though I don't go as hard as I think I could go. I sleep 7-9 hours each night depending on luck. I have an office job so I can eat whatever whenever. Specific suggestions are appreciated.