For menu ideas feel free to look at my Journal. I usually post menus and then my fitday stats. You may want to look though to see if I mention being bad that day, or haveing to little of something. I admit to not being perfect I started out at around 30g of carbs a day and have moved up to around 50.

On lifting days my meal 2 will usually say "post workout". Today I ended up having post workout meal before working out, but that is a different story