Originally Posted by MCPaulyB

I am 5'-10", 178lb. My goals are to cut down my body fat and gain a little more lean muscle (don't want to get too massive). I want a nice muscular-athletic build.

Lately, during my workouts, I haven't had as much energy as I would like.

Here is my diet:

Morning: Grape nuts or oatmeal, and an orange, green tea
Skip the grape nuts and stick with the oats. You need some protein here too. Try adding 1 whole egg and 6 whites or a protein shake

Mid Morning: yogurt, peanuts
This is not a meal. You need some sort of protein to go with the yogurt and nuts

Lunch: Tuna sandwich, peanuts, green tea
What kind of bread? Too many nuts. Skip the nuts and add in some fish oil and some green veggies such as green beans or broccoli or make a salad.

Early afternoon: Salad with tuna, flax seed, FF dressing, protein shake w/ oatmeal
Best meal yet but now I think you may have too much protein. move the shake to your first or second meal. keep the salad, tuna, flax and oats

Pre workout: 5 fig newtons
Ummmm no! You can come up with a better meal than cookies.

Postworkout: myoplex deluxe shake, with water, oatmeal
Is that shake and MRP or just whey?

Dinner: grilled chicken, brown rice, stewed tomatoes, red beans
Watch the amount of carbs here. Make sure you are not getting too many. 1/2 C. of beans are 20G of carbs, 1/2 C. of cooked brown rice is approx. 25G of Carbs so becareful. Also you need to add in some healthy fats such as fish oil and some green veggies
Night snack: yogurt
Again, not a meal. Instead eat 1 C. 1% Cottage cheese and 1 T. of natty PB

I also take a multi vitamin, muti mineral, vitamin C and green tea capsules. I cycle creatine two months on, two months off.

What can be done to improve my diet so that I can have more energy and achive my goals. Thanks.

Originally Posted by Rocky_B

Well I bought the pudding because I was having trouble making shakes and such at school... im first year university and I coordinated it so I was only goin to school on M/W/F, and only pretty much until 12 or 1ish, so I just packed a pudding, a litre of water, vegetables, and a small sandwich.. being that im only taking 2 spring courses I spend little time in school, so I don't have to worry too much about it till next year.

I was just under the impression that as long as soy wasnt your main source of protein intake, you're fine, but glad you brought it to my attention