Heres my schedual that I'm currently working on for myself, ends up being around 7EUR (8.77USD) per day to do this. Lots of hours figuring it all out..
Calories Protien Fat Carbs
4 liters of milk 2400 128g 128g 192g
227g Brown Rice 850 22g 6g 170g
227g Oatmeal 880 25g 18g 155g
1 (165g)cup Raisans 302 5g 1g 131g
2tbspn Olive Oil 237 0g 27g 0g
2tbspn Peanut butter 188 8g 16.1g 6.3g
2cups Orange Juice 224 4g 0g 52g
Pre WO Protien 20g
Post WO Protien 40g
sub Total per day: ~~5081 252g 152g 706g
Calorie Total per: ~~ 5200 1008 1368 2824 cal
20% 26% 54%
Protien/Carb/Fat
Macro= 20/54/26 ~~5200kcal
8:00AM Meal 1: Oatmeal 113g, 1 liter milk, Apple
9:30PM 1liter Water
11:00AM Meal 2: Oatmeal 113g, 1 liter milk, Banana
12:30PM 1liter Water
2:00PM Meal 3: 1liter Milk << ADD a Meat Here/Veggy
5:00PM Meal 4: Brown Rice 113g, 20g Whey, 5g Creatine
5:30PM -Workout- 1-2 Liter Water
6:30PM 40g Whey, 2Cups Orange Juice, 5g Creatine
8:00PM Meal 5: Brown Rice 113g, 1 liter milk, 2spoons Olive Oil
9:00PM 1liter Water, 1cup raisins, 2spoons Peanut butter and sleep,
Casien Protien
Midnight Snack: 50grams Whey mixed with Orange juice 50g of carbs
Obviously if your budget is higher, you can do better than I. But I'm a poor ass currently. This is also btw for bulking, if your doing a cut or weight lose regiment, yours will be different and I can help with that if needed.
And as far as the CAD work, not for show, doing mostly inventions and products I'm wishing to develop once graduating. Doing alot of CAD for my portfolio to get into school as well.