My nutrition plan

Keep in mind that what i do in terms of nutrition , is what i find to work better for me, there for my not be the best choice for everyone, but im sure the base guide lines will suite the large majority of the person trying to build lean muscle and improve their physical ability.
Basic points:
Eating every 3 to 3 and half hours, (helps to keep the metabolism high therefore burning more fat, and provides the body with the nutrients to rebuild the muscle tissue that is "destroyed" during the weight training).
Drinking from 2 to 3 L of water a day, this will allow the body to stay hidrated, make your body work properly and let the muscles build up and stay pumped.

Meals:
7 am : 1 cup of dry oatmeal cooked with 1 cup of water and 1 egg, 1 table spoon of ground flax seed, 1 tea spoon of cinamonn, and 1 square of dark chocolate, for the antioxidants.
10am: Either a peace of fruit like an apple, or some whole grain crackers (around 200 calories) with some turkey ham or an egg  for protein.
12:30: 1 portion of complex carbohydrates, like (brown rice or sweet potato), 1 portion of protein,(fish, skinless chicken breast, turkey, lean beef).
16:00: Same thing as for 10 am, the amount of carbs will depend on weather its a weight training day of a cardio day, beeing the weight training days the ones i usually get some more sugars like an orange or watermelon, and post workout ill have some oatmeal with eggs.
19:00:  Last meal of the day ill usually get something low on carbs like steam vegetables or a soup and again some protein like some chicken or turkey.

Portion size:
Portion size should suited to every person's needs you should eat enough to dont feel hungry and dont have any cravings, out of the set meals, the amount of carbs will float up and down depending if im trying to get extra lean or more focused on building mass.