New Meal Plan

[tito89]

Hey everyone im rarely new to the site i had posted about a month or so ago my meal plan and pictures of myself as well. I have restructured my meal plan and wanted to know what you guys thought of it critiscm is welcome. Thanks

http://forums.steroid.com/showthread...ghlight=tito89 link to my old diet and before and after pics of my transformation im about 5 pounds heavier now and leaner

9:00am
3 egg whites
half a cup of oatmeal

11:00
protein shake w/ water

1:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables

3:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
half a cup of vanilla low fat yogurt with fresh fruit

5:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
w/ 1 cup of brown rice to get my carbs in before the gym

7:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
Protein Shake w/ water 1 tablespoon of peanut butter

9:00pm
Depends on what i have at 7pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
Protein Shake w/ water 1 tablespoon of peanut butter

11:00pm
around this time when im all settled for bed i usually have 1 scoop of Casein protein with water or a tablespoon of peanut butter by itself

[gbrice75]

Hey everyone im rarely new to the site i had posted about a month or so ago my meal plan and pictures of myself as well. I have restructured my meal plan and wanted to know what you guys thought of it critiscm is welcome. Thanks

http://forums.steroid.com/showthread...ghlight=tito89 link to my old diet and before and after pics of my transformation im about 5 pounds heavier now and leaner

9:00am
3 egg whites
half a cup of oatmeal

Add a whole egg, and either more whites or a quick whey shake. Not enough protein in this meal

11:00
protein shake w/ water

Is this PWO? If not, eat real food here. I'd go with 4-6oz lean protein and about 30g complex carb

1:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables

Good meal, looks like you're trying to keep carbs low, so I won't get on you about carb sources. Make sure salad is leafy green, and/or veggies are green/fiberous type

3:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
half a cup of vanilla low fat yogurt with fresh fruit

Same as above. If you must do the yogurt, go with fat free greek, PLAIN. That yogurt you're eating is loaded with sugar. Also, I wouldn't do the fresh fruit here, no need for more sugar at this time of day. If anything, do fresh fruit in your am oats - I like berries best

5:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
w/ 1 cup of brown rice to get my carbs in before the gym

Ok, so reading this - definitely drop that shake in meal 2 and eat real food. Good meal here, liking the rice for some energy for an intense workout

7:00pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
Protein Shake w/ water 1 tablespoon of peanut butter

Do the protein shake (whey) immediately PWO, not with this meal. Consume this meal 30 - 60 mins after the shake. Drop the PB, you don't want to slow protein absorption right now with added fats

9:00pm
Depends on what i have at 7pm
Chicken breast, lean cut steak, salmon, cat fish, tilapia
with either salad or vegetables or
Protein Shake w/ water 1 tablespoon of peanut butter

No need for the shake here, drop it. If you need more protein, up your meat portion(s)

11:00pm
around this time when im all settled for bed i usually have 1 scoop of Casein protein with water or a tablespoon of peanut butter by itself
No point in doing the PB by itself. Definitely do the casein with water, and here the PB would be a good idea in order to slow absorption while you sleep

I checked out your old link, I remember you now - still shocked by your transformation, amazing!

Diet suggestions above in bold. Too many shakes, a couple of misplaced macros, but overall not bad. Implement my changes and I think you'll have an excellent diet

[tito89]

my first meal what i started to do today was put a scoop of protein in my oatmeal for that much needed protein, definite will do on the second meal ill just substitue that shake with Chicken breast, lean cut steak, salmon, cat fish, tilapia with either salad or vegetables. and thanks for the advice on the peanut butter didnt know it slowed down your absorption that will be coming in handy for my new before bed shake. thanks alot of for the tips and all the help.

[gbrice75]

my first meal what i started to do today was put a scoop of protein in my oatmeal for that much needed protein, definite will do on the second meal ill just substitue that shake with Chicken breast, lean cut steak, salmon, cat fish, tilapia with either salad or vegetables. and thanks for the advice on the peanut butter didnt know it slowed down your absorption that will be coming in handy for my new before bed shake. thanks alot of for the tips and all the help.

NP bro. Just to be clear - it's not just PB that slows protein absorption, it's fats in general.