My typical diet at the minute is this: 08.00 - 8 egg whites, porridge, apple juice, (mulitivitamin, fish oils, vitamin c tablets) 10.30 - protein shake, peach, pear 13.00 - chicken breast, pasta and tomato's and cucumber. 16.00 - apple or bannana 17.30 - dinner, usually a meat, a carb (wholemeal pasta or rice, sweet potato) n veg 20.45 - protein shake after training 22.00 - casien shake The owner of my gym says you shouldnt have rice or pasta too often, beacuse it has a high GI index. Does anyone have any better solutions to use in a meal than pasta, rice or poatato?? only suggestion ive had from my trainers is to have porridge alongside a meal. also any improvemnets on my diet would be helpful. If i do cheat it will be usually a nandos once a weekend, or some honey and milk.