Each oz of chicken has about 7g of protein. so 2 chubby chicken breasts has about 50 grams of protein.
Meal 1. 15 egg whites little ketchup a sprinkle of parmesean, 1/2 cup oatmeal, 1/2 cup oat bran (measured uncooked)
Meal 2. 14oz chicken, 2 bagels
Mal 3. 1 scoop whey protein, 2 scoops calcium casienate, 1 tablespoon olive oil 2 table spoons flax oil
This is what I had yesterday taken right off my diet power software my third meal is almost always protein powder since I'm racing out the door.
THis is a basic rule. To grow you have to eat so that your weight is consistently going up. If you are lifting hard and eating relatively cleanly that weight will for the most part be muscle.
You are 230lbs I have no idea what bodyfat but lets say you're 200lbs of lean lean muscle. You need roughly 3000 calories just to maintain that size... Now your training so you're lifting hard say 60 minutes a day thats 800 more calories you have to eat just to maintain... Now you're 230lbs and you want to get to 250lbs... Thats 1000 calories per day... so now to grow... you're at 4800 calories per day...
If you're eating 40/40/20 thats 480g carbs, 480g protein, 106g fat.
of course this is all just a quick estimate but I'd imagine its not that far off.
I've spent a little time with some upper level boybuilders Jay Cutler and Craig Titus are the only two you've probably heard of and I can speak from first hand experience these guys are consuming ungodly amounts of food.