need advice from knowledgeable personel

[Papiriqui]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well.

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

[JayIsPumped]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well.

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

yea I don't drink shake with the steak I only drink the shake when I gota let the steak unthaw because I ran out and didn't have it precooked, and I get fat free yog, ill stick with sweet potatoes because their good AF, and for vegies I do broccoli,coliflower, squash, zucinni, and carrots.. what added fats should I take off?

[JayIsPumped]

quantities of chicken ?

[JayIsPumped]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

and whats a PWO shake?