Needs some advice on my diet

[speedster00]

I'm pretty well versed in nutrtion and would normally say I know what I'm doing. But for some reason I'm stuck. Give me some advise guys. Below is my current eating habbit. let me know what you think.

7:00am breakfast. ussualy 1egg with 4 egg whites and grated cheese. Sometimes I opt for a bowl of grapenuts and protien shake

11AM lunch. Mostly consist of a grilled meat/veggie/and small portion of carbs. Potatoes or pasta. sometimes I have a turkey/ham sandwich on whole weat loaded with meat.

Noon-1:30 work out. typically my routine is compound lifts only. 4-5 sets, under 6 reps per set and 30 minutes of cardio.

1:30. Imediately after my workout I have a whey shake of 45 grams of protien with a 1/3 cup of dextrose AND a 1/3 cup of maltodextrin

4:00. most of the time its a protien bar. Sometimes its left overs from lunch if I bring enough

7:00 dinner. usually something grilled like chicken, steak. pork chops/veggies and carb like potatoes. Somtimes it a dish over rice if my wife cooks

10:00 ish- 2 servings of Cassien protien at bedtime. Often mixed with a tbls of natty PB

I have been limiting my portions lately trying to lose a ffew pounds for summer. I am 5'6 183 currently down from 193 about 6 weeks ago. My problem is I feel deflated. My muscles dont feel full and I know my bench/arm strength is down. funny thing is my other lifts are the same. I dont seem to have noticed much a strength loss in DL/squats. So what do you guys think. Where am I going wrong or what can I do to make this better? thanks guys.

edit- Just to note my WO are very intense. typically 30 minutes of lifting and 30 of cardio...by then I am totally spent.

[pmug0000]

I'm pretty well versed in nutrtion and would normally say I know what I'm doing. But for some reason I'm stuck. Give me some advise guys. Below is my current eating habbit. let me know what you think.

7:00am breakfast. ussualy 1egg with 4 egg whites and grated cheese. Sometimes I opt for a bowl of grapenuts and protien shake

11AM lunch. Mostly consist of a grilled meat/veggie/and small portion of carbs. Potatoes or pasta. sometimes I have a turkey/ham sandwich on whole weat loaded with meat.

Noon-1:30 work out. typically my routine is compound lifts only. 4-5 sets, under 6 reps per set and 30 minutes of cardio.

1:30. Imediately after my workout I have a whey shake of 45 grams of protien with a 1/3 cup of dextrose AND a 1/3 cup of maltodextrin

4:00. most of the time its a protien bar. Sometimes its left overs from lunch if I bring enough

7:00 dinner. usually something grilled like chicken, steak. pork chops/veggies and carb like potatoes. Somtimes it a dish over rice if my wife cooks

10:00 ish- 2 servings of Cassien protien at bedtime. Often mixed with a tbls of natty PB

I have been limiting my portions lately trying to lose a ffew pounds for summer. I am 5'6 183 currently down from 193 about 6 weeks ago. My problem is I feel deflated. My muscles dont feel full and I know my bench/arm strength is down. funny thing is my other lifts are the same. I dont seem to have noticed much a strength loss in DL/squats. So what do you guys think. Where am I going wrong or what can I do to make this better? thanks guys.

Have a good size meal at 4pm. This is your PWO meal and your body needs the calories at this time. Also add more protein to breakfast and lunch. You don't need to drastically drop calories to lose fat, just add more cardio.

[dannynb]

You're done training at 1:30, have a shake but than don't eat until 4pm?? First off maybe try a pwo shake of only 20g whey, 40g carbs and than within 45 minutes of that eating a good pwo meal. Maybe even try a changing your macro's around in your meals to fit in a shake and something like an apple or bagel about 30 minutes before your workout....just some ideas.

[speedster00]

thanks guys....I'll change my 4:00 and see what happens.