As a rule of thumb if you want to gain some size, you want to be eating a good amount of carbs and protein at every meal (50g carbs, 40g protein as a rough figure) and try and eat very regularly - like every 2 - 3 hours.
In the morning you want to be providing your body with loads of protein and carbs first thing as it has effectivel been fasting for 8 hours, this is also the best time to take your multi-vit too.
Keep eating regularly up to your pre-workout meal which wants to contain slow digesting carbs and protein about an hour before you train. Now is also a good time to take your creatine and NOS if you are using it.
Post-workout, take in loads of protein and simple carbs to
replenish what your body just used quickly. A whey shake and a couple of bananas should do the trick, and then aim to get your next meal about an hour or so later which will go back to being protein and slow digesting carbs.
Some people are against eating carbs before bed but I do it to try and add the extra calories. So maybe have some more oats and a slow digesting protein drink (casein) to keep your body supplied through the night.
I find it hard to eat completely solid food meals all through the day so you might want to replace one of them with a meal replacement shake (with a good amount of carbs and protein in). But try and get the majority of your intake from good whole foods like chicken, beef, eggs, milk, pasta, rice, potatoes and fruit and veg!
Hope that gives you some ideas!
