help on diet tryin to clean bulk/cut a tiny bit of fat

7am 2 cups oatmeal 2 scoops whey    
11am 2 cups brown rice chicken breast    
2pm 2 cups brown rice chicken breast or wheat crackers and tuna
4pm 2 cups oats and 2 scoops of whey(post workout)
6-630pm chicken rice and large salad
9-10pm 2 cups of cottage cheese
 
 
i dont really count calories just protein and carb grams

flyhigh B

that diet needs a major dose of fat and also more fruit/veg

NBSFighter


that diet needs a major dose of fat and also more fruit/veg

well i have milk with my dinner and avacodos on my salad and i usally have a banana with my shakes

flyhigh B

That's definitely better, but still could prob use more fat.  Maybe eat some whole eggs or steak or salmon instead of chicken for every meal to supplement more fat and keep from getting sick of eating chicken all the time (I know I would).  You could also add some fruit in the morning.  I would also recommend changing up the carb source instead of eating brown rice twice a day and oatmeal twice a day.  Sweet potatoes, ezekial bread and pasta are all good options (and my personal favs ).  You will get a wider variety of nutrients that way, and it will make dieting a hell of a lot easier if you change things up.

I agree  with u NBSFighter.
Rocky 1983 listen to him he knows what he is talking about.

you could also take a scoop of whey protein for a pre-workout meal.

also add to your post workout meal some simple carbs like a piece of angel food cake, or any foods with dextrose or mulidextrin to spike insulin which promotes muscle growth.

For more options look at GI index and check for the highest carbs you can find. Eat 2x the amount of protein in sugar for you after workout meal. For example, if you eat 22g of protein in your post workout, eat 44g of sugar.