typical day...3500 calories

Here is a typical daily diet for me.  It supplies roughly 3780 calories, 300 grams protein, 500 grams carbs, 60 grams fat.

Meal 1

4 scrambled egg whites + 1 whole egg
6 oz chicken
1 english muffin (oat bran)
8 oz sugar free non fat yogurt
8 oz orange juice (or banana)

Meal 2
High protein bar like worldwide
8 oz skim milk
1/2 cup oatmeal
1 1/2 cup grapes

Meal 3

Oriental salad:
8oz chopped turkey breast
8 oz manadrin oranges
1 cup wheat or spinach pasta
2 t low sodium teriyaki sauce

Meal 4 pre workout

1 myoplex shake
1/4 c carboplex
fruit salad: 1/2c cantaloupe/1/2c banana/1/2capple mixed
with 1/2 nonfat cottage cheese
glutamine 10g

Meal 5 post workout
1 mass recovery by american bodybuilding
2 scoops ultra fuel
glutamine 10g/ creatine 5 (labrada creatine cooler)

Meal 6

8 oz round steak
10 oz sweet potato
large salad (romaine/ice berg lettuce)
3 T fat free dressing

Meal 7

8 oz chicken
1 wheat bagel
1 orange

Bedtime

2 scoops whey with 10 g glutamine, flaxseed oil

100mph

Any special way to prepare the Oriental salad?

To prepare the oriental salad I just dice up pre cooked turkey breast and heat it up in a fry pan.  Then after I have cooked the pasta I dump it in and mix it together.  After that I place the pasta on a bed of greens (which I forgot to include in the recipe) and place the mandarin oranges on top.  I drizzle the teriyaki sauce on top of that.

dude, im gonna steal you diet

Hey Bro, you're not worried about all that sugar and starch?