I really dont know if you need 140 grams of protien a day....unless your on roids and are entering a bodybuilding tournement or want to put on a serious amount of weight.... Ya then you would need to take 1 gram per pound. I have a food scale I put my food on the digital scale and it calculates my portions everytime i eat... I usually wake up and eat oats and egg whites and a cup of milk or juice -I eat alot of carbs in the morning to help me energize for the day and I taper of carbs at dinner...try to cut out carbs before bed and focus mainly on protien but never eliminate carbs from your diet. I always take fish oil before working out I take fishoil and have an avocado and like 30 grams of almonds shake. Its easy the best is to buy chicken and get some tupperware if your out alot try to buy a cooler to leave in your car so you can bring your lunch with you so you can just warm it up in the tupperware. A typical meal for me is chicken baked! with brown rice and greens. I recommend only to have fish 3 times a week max due to the high mercury and the fish of choice for me is baked salmon filets...and sushi fresh tuna rolls cause they are wrapped in rice for a fast and even amount of carbs and protien after working out. I eat steak like 3 times a weak usually porter house... before bed I eat peanutbutter and jelly sandwhich in wheat bread.... and a cup of milk. On workout days Ill drink a myoplex or muscle milk ready to drink before bed it slowly digests. I dont believe in waking up and eating in the middle of night because sleep is too important never break your sleep cycle an un interupted sleep cycle helps you grow....if you can go to bed early do so, so you can wake up early and start eating first thing in the morning...train yourself to sleep early and get up early with at least 6-8 hours uninterupted sleep. if that doesnt work take melatonin 45 minutes before bedtime but dont lie down do something like play video games or type on the computer you have to make yourself tired or else it wont work it takes like 30 to 50 minutes to kick in. Also a good thing is to jog on the treadmill or do jump rope for a good 5 to 10 minutes so your heart is pounding and the blood is flowing right before you eat fruits it helps the vitamins get thru your body better for more absorbtion. and try to supplerment with CEE creatine...not monohydrate. it takes a couple weeks before you see gains...but gains dont appear over night, also after every lift you should develop a postive self image be confident and look in the mirror and alwasy imagine your growing and flex your muscle alot it helps you have to develop a good imagination and feel like your growing...dont surrond yourself around negativity cause you know the mind is a powerful thing when it comes to bodybuilding a good mental state helps you stay focused. oh ya if you can get one of those CASIO or TIMEX watches those cheap ones with a TIMER! on them and wear them they dont cost much if your ashamed to be seen with one on your wrist then put it in your pocket or get a timer stopwatch that beeps...you need this so after every meal you set the timer for like 3 or 4 hours and it will beep when you need to eat...its a good reminder so you dont spend all day waiting to eat...so you can do other things and focus and then hear the alarm and then eat. it works wonders trust me.