"PWO Meal" Needed on day off?

[Windex]

Currently, I do absolutely no lifting or cardio on Sunday, it's my day off for the weak. Therefore, do I excluding consuming my normal post workout meal or keep it in order to maintain my macros. Sorry for the stupid question, I haven't omitted my my yet but I was just curious.

For reference, my current diet:

Protein / Carbs / Fat / Total Calories:

Meal 1: 7:00am

2 Large Whole Egg 12/2/10/140
1/2 Cup Broccoli 1/3/0/15
1 Cup Green Beans 1/4/0/20
1 Glutamine Capsule
1 Multivitamin/Mineral

Total: 14/9/10/160

Meal 2: 10:00am

1 Cups Skim Milk 9/12/0/80
7 Oz Yam 3/35/0/150

Total: 12/47/0/230

Meal 3: 1:00pm

6 Oz Boneless Skinless Chicken Breast 36/0/0/160
2 Cups Skim Milk 18/24/0/160
2 Tbsp EVOO 0/0/10/90

Total: 54/24/12.5/415

Meal 4: 4:00pm

6 Oz 100% Lean Ground Beef 53/0/0/206
1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?]
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule

Total: 63/73/17/556

Meal 5: 7:00pm (Pre-Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 74/55.5/9.2/566

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]


Total: 74/55.5/9.2/566

Meal 7: 11:00pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 24/3/1/120

Grand Totals: 315 / 267 / 43.4 / 2565

[gbrice75]

I'd exclude the PWO meal. This will reduce your calories by default, which is probably a good idea on non-lifting days as caloric requirements will be lower.

[Windex]

I'd exclude the PWO meal. This will reduce your calories by default, which is probably a good idea on non-lifting days as caloric requirements will be lower.

Will do, thanks for the tip.

Also, does anyone know a suitable non-powder replacement for Cottage Cheese as a slow releasing protein food before bed?

[Damienm05]

Yes, lean red meat. Ground 93/7 or better, lean steaks such as most cuts of bison, beef flank, London Broil, etc.

[kelevra]

I'd exclude the PWO meal. This will reduce your calories by default, which is probably a good idea on non-lifting days as caloric requirements will be lower.

Agreed, that is what i do on sat and sun