Ok, so here is what you are saying....
Meal #1: 8 egg whites, bowl of oatmeal, multivitamin.
How much oatmeal? 1 cup would be good.
Meal #2: protein shake (with water- 2 scoops of Isopure protein), flaxseed oil
2tblsp of Flax.
Meal #3: 6 oz. Chicken breast(cooked with extra virgin olive oil) with 1/2 cup of rice
1-1.5 cups would be better IMO.
Meal #4: 8 oz 90% Lean ground sirloin with 1/2 cup of rice, 1/2 cup of cauliflower
Meal #5: Turkey Sandwich (1 piece of whole wheat, 3 slices of turkey, 2 slices of baby sliced swiss cheese, and a piece of lettuce) ..I CANT STAND MUSTARD!!
I would make this a pro/fat meal if I were you. But, if you must eat a little bread, I would still ditch the cheese. Cheese = fat, you want to seperate the two in order to stay lean as you said above. JMO.
2 cans of tuna w/ full fat mayo would be better IMO.
Workout...than immediatly a protein shake
How much protein? No high GI carbs?
You should ingest a 2:1 ratio of Dextrose to Whey protein. 80-90g of Dextrose and 45g of whey would be good. Dextrose is available at bulk foods stores, breweries, and www.kentnutrition.com
Meal #6: 8 oz chicken breast (Cooked in extra virgin olive oil), 1/2 cup of rice, bowl of salad (cucumbers, olive oil, tomatoes).
Meal #7: Protein shake (same as above), 2 Tbsp Natural Peanut Butter
Meal #8: 2 cans of tuna (with water, not the veg. oil kind) w/1 tbs. of mayo, veggies
How is that??