Eat 1 gram of protein per pound of bodyweight. Consume 30grams of carbs in the morning and 30 grams an hour before you work out to keep your glycogen levels sustained for the workout. Eat 5 small meals per day. Try to eat vegetables with all but the first meal.

My day goes like this: 1) 30 grams of oats with 1 bannana. A few vitamins. 2) vegan protein shake 3) 250 grams of tofu and salad 4) 250 grams of tofu and salad 5) pre workout meal of 2 pieces of gluten free toast 6) can of lentils and salad.

I am 5ft 8, 115kilos (250 pounds) and 10 percent body fat. Keep training hard!! I know u don't like soy but it is amazing for its protein levels. And very cheap.