Quote Originally Posted by supragasm View Post
This is how I would change 'you're' diet.

diet:
7am:
6pcs egg white+ 1 whole egg
1 cup of oatmeal

10am:
7oz chicken breast
6oz sweet potato
vegetables
raw nuts

1pm:
fish, tilapia, salmon
vegetables
brown rice

4pm: PWO
whey protein shakeI like the protein shake but the heavy starch (oats) I would stay away from especially right after PWO
oats

7pm:
lean ground turkey
mixed veggie salad with avocado [B]This is a great meal but I would substitute the Avocado with some L/F Cottage cheese. Too much of a good fat so close to bed./B]


10pm
whey protein shake
fish oil
Same thing with the Fish oil, try and do all or most of your EFA's before 2pm. Instead maybe a couple of slices or wedges of an apple with your Protein shake,

Another thing, look at your diet and evaluate it every two weeks and make subtle changes not drastic ones. Overall, the previous advice was great, just my spin on it. A fat is still a fat regardless if is is essential so having it sit there without any thermo activity will probably hurt more than it will help.