There is a guy named David Gluhareff, a certified personal trainer, through the International Sports Sciences Association. He writes for a very popular website.
Some of the advise he gives makes me laugh, but at the same time I fear for his clients. His latest is this.
"Serious 4 Week Mass Routine"
"Warning! This plan is for advanced lifters only!"
Healthy cereal then multi-vitamin/mineral or
Lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)
Handful of raw almonds, walnuts, or pecans and an apple or pear
(dinner) lean white meat or fish (not fried) w/green veggies or green salad
CarbRite Bar or Specialized Protein shake
Keep in mind that this is a "Mass Routine". I really only see 2 meals there, with some snacks in between. And, cereal for breakfast. Come On!
His training is in depth, and includes concentration curls, dumbbell squats, pushups, and cable work. Nothing fancy, just 3 sets of 6-8 reps.