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Ok, im trying to take new approaches to eating, etc .. etc. I know i eat a lot more than i have put into this list but it's 4am and i can't think of what i usually eat.

My mind is fried, i want some feedbacks on my daily eating habbits from those that know

GOALS: Continue to gain mass (calorie intake on sheet is too low) Maintain low level of body fat %

(BORING DIETS WELCOME... taste is of no concern)

Salmon and Ahi Tuna steaks are absolute "must haves" in a mass/lean diet.

Up your intake of berries(strawberries, black and blue) all have massive "good things" as well as minimal sugars.

Oranges in the morning are good since citric acid helps kick start you metabolsim.

Mustard and vinegar(ie. oil and vineagr dressing) help to kick up your metabolic rate also.

When you eat is also very important since you burn 30% more calories and use the nutrients in food more efficiently if you eat within 30 minutes of the end of your workout(if you work our more than once a day your biggest meal should be after your most intense workout).

That's all I got for now.
HTH

Your fat intake is under 7%. That's borderline unhealthy. Fat does not make you fat unless you eat loads and are lethargic or eat it with high glycemic index carbs.

Why only the whites? low fat?(I hope they're cooked)

Which meal is PWO?

What about your PWO shake?

I eat three big meals with 2 snacks between each and one before bed for a total of 8.


Don't forget:
Cottage cheese
Peanut butter
Sweet potatoes
Legumes (all the beans)
Brown rice
Nuts, olive oil, and fish oil
Lots of green veggies!

You definitely need more greens/veggies in that diet. I see the spinach and carrots, but those are a very small proportion of your overall diet. Yeah, maybe greens aren't necessary for 'getting big', but you need them for your overall and long-term health. This will sound like blasphemy, but you will probably benefit from substituting a couple servings of vegetables for 2 of your scoops of protein. 345 grams of protein seems a bit high for a 3,000 calorie diet.

You also need some quality fat. Add a tablespoon of milled flax seed to your protein shakes. This will add a little flavor and give you some calories, fat, and Omega-3s. Also, drizzle some olive oil on that pasta and/or cook your chicken with it.

And I agree with whoever said to add berries to your shakes. They add great taste and nutrition. You can find frozen, no-sugar-added berries of all kinds at your grocery store. My favorite protein shake now is ON double chocolate, milk, 1/4 cup light vanilla yogurt, and about 3/4 cup frozen blueberries.

Your diet may seem like it has all the things needed for just building muscle, but it's nutritionally light. My guess is that if you add some vegetables, berries, and quality fats you'll feel better and even start to see more complete results.

EDIT: I forgot to add some fish. I love salmon and shrimp because of the many cooking options they give.

this is good info guys, keep it coming, I lift daily as well, and I basically eat:
1. Milk+oatmeal for brkfst, Bananan
2. Turkey/Ham something sandwich, Apple+other fruit, nut mix, diet coke for lunch
3. 4 or 5pm protein bar (MEtx ones, with 30g protein and like a gazzillion vitamines+glutamine, they're freakin' $1.99 each though!)
4. Work out after work
5. Bloody have crap for dinner, like 3 hotdogs, or like a tuna sandwich, or like chicken+rice, or pasta or something.
6. I end up eating an evening snack, primarily because I'm diabetic and my blood sugars drop over night if I don't since the lifting consumes A LOT of calories overnight, you'd be surprised!

As for your diet, dude, add some more veggies and fruits. . .veggies are freebies, they don't add much of anything, and throw in some fish like everyone else said. . .I need to start buying salmon and tuna steaks, YEAH! Go Mercury poisoning!

I think you need more total fat and more calories as well. This might be blashphemy but worry more about adding mass, even if it does up your body fat a tiny bit.

It seems all the guys that I know that are sooo concerned with putting on lean mass just end up hitting some plateu. Some of it does have to do with your body type, muscle type and whatnot, but regardless I think you should have quite a bit more fat in there.

I don't know about the fat, since i cut my fat intake ive had a lot more energy and huge strength gains

Those numbers might be off, but im starting to believe more and more that programs that work for some wont for others, i mite just use fat very different than the average person...

I'm not so much worried on fat since i can take some flax seed oil or fish oil if need be

I'll get my roomies take on all this. He is on MSU's wrestling team...knows his stuff. I basically just eat a lot of salmon, tuna, hard boiled eggs, bacon, chicken, steak, and of course whatever veggies. I lift daily except on the weekends. In a year I have gained 25 lbs while maintaining 10% body fat. I would like to throw on a nother 10 lbs by Dec/Jan.
I know that is a lot to work for, but I really didn't get to lift much over the summer. I wanna say those 25 lbs were really from sept of 04 to may 05.