Put this together today for a question on the powerlifting board. This is a sample day for me, some days its less, some days its more. This doesn't factor in my mass gain shake, or snacks I tend to go hard on, like the bag of mini carrots I'm about to finish with hummus.
But I would say on average I'm taking in 3500-4000 calories a day, hitting that 185 protein mark, with another 30-40 being added on the days I make a shake in my blender.
I haven't done this in a while and I'm glad I'm hitting everything I need to. For me a big attribute to hitting a lot of those numbers are from the vega meal optimizer. Being a student and always on the run I'm constantly at school for the whole day, I always bring a serving of vega in a shaker just in case I'm stuck on campus with no food. I don't think you need to supplement to gain muscle or get stronger, solid food does that better than any powder. But, if you need to, like myself, I take advantage of them.
That looks pretty useful James, I'll check out the question soon. Haven't been online quite as much lately as have been really busy!