well im trying to get leaner and shed of some fat.

so here is my give or take daily food intake


Breakfast 11 AM

4 egg whites (13 g of protien)
1 yolk (5 grams of protien)
1 large boiled potato (5 grams of protien)
1 glass of orange juice


Lunch 2 PM
a cup of steamed orfried rice (13 protien)
either chicken or fish (grilled of fried) depends on whats available ( approx 30 grams of protein for counting's sake)


Post Work-OUT meal 5 PM

2 scoops of ON whey protein gold standard - 50g of protein

really confused with regards to my sugar and carb intake about PWO iv read that complex cards should be taken but i watched the milon seminar about nutrition he says PWO meal should include simple carbs and sugar


7 PM

Roasted Chicken Sandwhich - 25G of protien



10 PM (3 times a week or so )

Salmon (20 grams of protein)



1 AM

2 scoops of ON whey Protein (50 grams )



through out the day i do have 2 spoons of peanut butter and a handful of almonds and banana's and little snacks



Stats

Protien : 37%
Carbs : 30%
Fat : 33%

aprox : 2,500 cals


any suggestions ?