my current diet

[kish]

hello everybody.
here's my diet. Please help me to correct it:

09:00 30gr whey - 500mg vitamin C
09:30 6egg whites - (cornflakes+0.5 lit 1.5% fat milk)
12:00 150gr pasta - 1 canned tuna(180gr)
03:00 1 large potato - 300 gr steak
06:00 hit the gym then 30 gr whey
08:00 250 gr chicken breast
10:30 0.5 lit 1.5% fat milk

any suggestion is really appreciated

[kish]

besides here are my stats: 6'0 190lbs 15% bf
my goal: increase LEAN body mass and if possible lose some bf too

[coffee-guy]

That helps quite a bit - I was JUST about to ask you to post all of that stuff...

I will be back this afternoon to lend a hand....

[hitmansb]

Diet looks pretty good, but I'd make the following changes to make it even better:

Add some diced up lean ham to those egg whites, so you have a slower digesting protein with your breakfast. Also, try to toss a handfull of raspberries in with those cornflakes to add fiber.

3:00 Some steamed broccoli or a small salad would be good to add to the steak and potato...again...fiber (not to mention the vitamins/minerals)


6:00 Where's the carbs to replenish the muscle glycogen you spent while working out? A little bit of fruit right after working out is a good addition here (this is where you actually want a high glycemic index fast-absorbing carbohydrate).

8:00 A low glycemic index carb would be a nice addition to the chicken breast. Again, broccoli or spinach...ect.

At 10:30, having a shake with a blend of proteins (some slower digesting varieties) would be better than just milk.

[hitmansb]

Oh, also...since your diet looks pretty low-fat, make sure you are supplementing with healthy oils: I like to take an Omega 3-6-9 oil capsule and a Flax Oil capsule twice a day to make sure I'm getting my healty fats.

[kish]

oh yeah
thanks. you are always helpfull.
I'll add these to my diet. and will get Omega.