Originally Posted by Ammar
10am Meal 1: Banana, lowfat peanut butter and honey sandwich on wheat bread
Cut this whole meal. Replace it with a half cup of oatmeal and some lean protein.
12pm Meal 2: 2 servings of no fat cottage cheese.
Fine.
3pm Protein Shake
OK
4:30pm Meal 3: Dinner, usually chicken grilled or some sort of fish. Sometimes if I am in rush to get to work I eat tuna with lettuce.
Fine.
8pm Meal 4: Protein shake and a can of tuna.
Fine.
You need to add a postworkout shake, and overall that will add up to around 5 meals and 200 or so grams of pro, and 100 or so grams of carbs. Assuming you weigh 180 or so, that is. You need to add some EFA's into one of the mid day meals, and you need to tweak the ratios for your weight. More protein wouldn't hurt. Ideally if you weighed 180, I would say 250 grams of pro, and 100 carb, 50 EFA fat wouldn't be horrible.