Ok so your looking to get bigger, more musclular and defined. The first thing you need to realise is that training to build mass takes one hour of hard work in the gym, and the rest of the time working just as hard to keep your body in a state of growth (anabolic). 

With each meal ill give you examples but idealy every meal your looking for around 25 grams of protein and 50 grams of carbs, or more if you can. The fats that come with these will be enough. 

So lets start with the start of your day,

Breakfast, you must always eat breakfast, if you don't you'll put on fat and lose muscle. if at the moment you cant stomach a 19 egg white omlette then start with a bit of cereal, and everyday increase it until you can handle a full bowl of cereal. Now you'll see pro body builders eating 12 eggs, 6 slices of whole grain bread and 4 protein shakes. Don't worry you don't need to do this, all you need is a cereal with a low sugar level and idealy high levels of fibre. Now take a cup out from the cupboard and fill a cup with cereal and place this into your bowl! I bet it didnt look like much in the cup did it?!! Now you have the choice of either adding a scoop of natural flavoured whey protein into the cereal or cooking 3 egss to eat after your cereal. I alternate which one i do, and having eggs everyday can make it hard to, well poo! Drink one full glass of water to get your body working and active. 

2 hours later, still feeling full?! Your in trouble then!! Grab two slices of bread, preferably whole meal, slice some thick slices of cheese and get some sort of sliced meat, that comes in the packet from tesco etc. (ham, chicken, turkey, corned beef etc) Wack it all together maybe adding some tomatoe sauce and down it!! Make sure you drink at least one full glass of water! An alternative to this is to have a mass gainer shake, you can read more about that in suplements. 

2 hours later, that sandwich should still be felt in your stomach! For this lunch you'll need pasta and a tin of fish!! If you dont like fish then have some sort of meat, either chicken breast, a cut of beef etc. Once this is eaten don't forget to drink that glass of water!!

2 hours later, again its time to eat!! But this time give your self a break and have either a protein shake or a protein bar, not a heavy mass gainer shake but something like a meal replacement, so 30 grams of protein and 30 grams of carbs or something around that. 

2 hours later again still taking it easy grab a handfull of nuts and a bannana, make sure its a good size handfull of nuts though.

Tea time!! Just eat what you would normally have for tea try to keep protein high and carbs high, remember this meal is what fuels your work out!!

45 minutes later, take a pre workout pump up shake like Super pump 250 etc.

Wait around 30 minutes and mix some sort of intraworkout shake. I use Gaspari Size On.

NOW TRAIN YOUR ASS OFF FOOL!!

As soon as you finish training have a brief 5-10 minute chat, get changed or somehow relax then take a recovery shake, which must consist of quick release carbs and fast acting proteins like whey isolate. I personally have nutrisport 90+ one scoop with 50 grams of bulkpowders Dextrose. It only costs me 18p per serving!! Compared to £1.02 for a serving of cnp pro recover! But it doesnt taste half as good!!

Idealy if you can take a walk home as it lets all the blood settle and allows for your recover shake to go down. 

But after and hour your need for food, so break for that bread again and create another cheese and meat sandwich!! I like these sandwichs as they are quick to make and the protein you get from only a few slices of cheese is great! You may think only a few slices of cheese cant contain much but they really do!! 

Once this is down you, you should be looking to be gettting ready for bed! Now the only thing left to do is to have a slow release protein shake before bed, casein is ideal as it takes up to eight hours to go through your system, slowly drip feeding you through the night!! 

THEN WAKE UP AND DO IT ALL AGAIN!! I BET THAT HOUR YOU SPEND IN THE GYM FEELS EASY NOW!!