I need diet help

[PumpMasterFlex]

I second the cottage cheese before bed. I just had half a carton right now And, I would cut out the peanut butter, substitute it with cottage cheese (fat free).

Egg WHITES. Google how to separate egg yolks using the egg shell. I'm sure you can find a video on it. All of the egg fat is contained in the yolk. You'll have to double the amount of eggs you use to get the same protein (3 or 4 grams in the yolk and 3 or 4 in the whites), but it will be worth it--eggs are cheap anyway.

Your only carb sources should come from whole grains (other than your post workout shakes).

[Turkish Juicer]

Your only carb sources should come from whole grains (other than your post workout shakes).

Not necessarily.

There are also other complex carbs which are NOT sources of whole grains such as legume and yams.

These sources too are great for the purpose of building lean mass.

There is also no reason for your PWO shake not to consist of a whole grain source complex carb. Most of us here use oats for PWO shake, which is a whole grain source and hence a complex carb.