My routine now, any good?

Right, thanks guys I'm getting it now. All I need is a meal plan to stick to. Yes I know there are foods mentioned in the sticky, I just want to make those ingredients into 6 small meals and I'm no chef lol, any ideas? For example, what do you eat and when??

IceCold - I was under the impression protein shakes after workout were a good thing??
 
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