Ok this is what I do....
Ds wakes anywhere between 7 and 8 in the morning (usually nearer 7 though!). He feeds. I put him back to bed at 9 (even if he slept til 8!) and wake him at 9:45 or a bit earlier if we're going to toddlers or something.
Feed at around 10:30, or offer him the feed by 11 if he hasn't asked for it. (this is usually his hungriest feed of the day)
Sleep at 12 until he wakes up, or its 2:30, whichever happens first. Feed. Nap around 45 mins between 3:45 and 5. Feed at about 5:30/6ish. Bath at 6:30, top up feed, bed by 7ish. Dreamfeed with nappy change 10:30, in bed by 11 zzzzzzzz.
There is some flexibility - every feed starts within a half hour window, a nap may start 10mins early if he's shattered, or finish early if he wakes up rather than me waking him. Or a nap may finish late because I'm watching sometime on tv and want to wait til the next ad bread . And sometimes he's in bed early coz I'm going out! I treat anything before 7am as the middle of the night - the other day he woke at 6:45 so I fed him in the dark and put him back to bed for another hour!
As for what the best length of time between feeds is...well some on here will say 'the best length of time is the time your baby wants to go'. I would say that as I understand it and have experienced with 2 dcs, if they've had a full feed then its reasonable to say not less than 3 hours and not more than 4 hours between the start of feeds during the day at this age. Basically you're trying to help them organise their feeding and sleeping coz not all babies are born with this in order, (some are and sleep 12 hours a night with no routine at all and we're not are we???!) and by injecting a bit of parent-directed structure, you're helping them on their way to eating well, having quality naps for which they've self-settled, and therefore being happy ('contented') when they're awake. BUT (and I would put this in italics if I could be bothered to do it word by word) parent-directed structure is not for everyone, its just one way of doing things, and the way that comes most naturally to me. If you're trying to go from a place of chaos to gf then I would go via the 'eat, activity, sleep' route. i.e. do everything in the order I've just said, until you're on a 3 hourly routine, then move it to the gf times from there. HTH!! Gee wizz I can waffle.