need help big time with diet 5:30-6am get up whey and banana or Aminos with added glutamine. 7am train-sip on aminos through training. 8:30am-pw? whey and glucose. 9.30am chicken/tuna/ pasta/rice/potato sweet corn and you can add a low cal sauce like light mayo etc. 11:00am same options as 9.30 meal. 4.00pm whey oats evoo 8.00pm 1 whey 8.30pm mince beef/turkey, rice/pasta/potato and can add an oxo cube etc 10-10:30pm slow digesting pro spoon of pb or eggs. also when your at work keep nuts, pro flapjacks and aminos in pocket and sneak when you can lol one more thing SSN have a very tasty amino mix called cyto-guard orange taste just like Robinson squash very light and ideal for you... you could use pre and intra workout and also mix it up in a water bottle and sip at work... they can't stop you drinking ffs lol
