Ok guys here is the diet I am working with based on what I posted above . Any suggestions appreciated.
1) 6 eggs whites 1 whole ( 29g protein 7 g fat )
Cream of rice 1 1/4 cup cooked (4g protein 45g Carbs )
2) 2nd scoops of ON protein (48,10,2)
1/2 TBSP natural PB (2,2,4)
1 banana (1,30 ,0)
3) 6.5 ozs chicken (29,1,2)
1 1/2 cups cooked brown rice (6,50,2)
4) same as meal 2
TRAIN
5) 6 ozs sirloin (54,0,15 )
1 cup broccoli
6) 2 cans of tuna (50,5,5,)
OR
2 scoops of protein (48,10,2)
1 TBSP natural PB (4,4,8)
Any help or suggestions ? The only thing I am worried about is the lack.of.carbs after my training.