OK, so I will use Mark's suggested format.
S: maybe 7 hours
B: large coffee. black
L: chicken breast and various roast veg - zucchini, capsicum, pumpkin, onion, eggplant
D: fried chops covered in various dried herbs, baby brussel sprouts, brocillini and cauliflower - add butter to the pan to cook them
Exercise: none - work for over 12 hours. I am trying to find all Mark's bodyweight demos on youtube.