Quote Originally Posted by bad_man
Word. Milk is basically sugar water, regardless of the fat content.
Dont over dramatize milk bro. I think comparing it to coke is about as over the top as comparing white bread to whole wheat. Not all sugars are created equal and certainly lactose is far and away different than high fructose corn syrup.
The biggest issue I see in the diet is the number of calories consumed and the choice of white rice in meal two. I dont see a PWO shake or PPWO meal which is something I would alter. I could live with the milk in meal one given the amount of fiber and protein consumed in conjunction. That should limit the GI response. With that said about meal #1, I dont see much reason for the 2 C milk in meal #5. If you want a dairy product for calcium needs why not go with cheese in your eggs instead?

I would go with something similar to this:
Meal #1 P/C (oats)
Meal #2 P/F
Meal #3 P/F
Meal #4 P/C (PWO) [post workout shake]
Meal #5 P/C (PPWO)
Meal # 6 P/F