i work pretty hard long days and not really got time to stop and have lunch wat foods can i be eating tht will give me my protein an carbs aswel as my shakes throughout the day...

you should be eating every 2 to 4 hours mate so not being able to stop for lunch could be a prob. I can only suggest protein bars as well as your shakes

if i manage to stop wat meals r good to get down me.. no entirely sure of the best things to eat??

i eat, steaks, chicken breast. eggs(mostly just the white), turkey, salmon, tuna. with either steamed veg or rice. plenty of protein and plenty of carbs. oh and turkey mince is a must have i find. packed with protein and very lean.

just had my self a nice jacket potato with olive spread and a whole tin of tuna with a diced red onion and some tomato and red pepper relish mmmmmmmmmmm