I'm training at 10:00 am.
Breakfast (8:00am): no fat, high protein (around 50g) moderate carbs (around 30g).
During workout drink (10:00-11:30am): no fat, moderately high protein (30-50) moderately high carbs (50g).
Post workout drink (15 minutes after training): high protein (50-75g), no fat, moderately high carns (50g)
Lunch (1:30): Moderate fat (6g fish or flax seed oil), high protein (50-75g), no carbs
Mid-afternoon (3:30): Moderate fat (6g fish or flax seed oil), high protein shake (50-75g), no carbs.
Supper (6:15): Same as lunch
Evening (9:30): Same as Mid-afternoon
Before bed (11:30): No fat, low carbs (20g), pure casein protein (25g) + whey protein (25g)
All around I get around 25-35g of fat per day, 130-150g of carbs and 380-450g of protein. Obviously these will vary slightly every day.