TweetIn the morning you should try to get some protein with breakfast.
Like eggs, yogurt.

Instead of a p&b sandwich try turkey breast.
Try to up the meat from 8oz to 12oz.

And have another shake at around 8:30 or 9 with no carbs.

You are timing your meals perfectly, you just have to find ways to increase your protein. It seems like your first two meals are where you are lacking protein. Those should be your biggest meals of the day so add protein to it.

Tweetthanx, i've been waiting for someone to reply all week

TweetHow 'bout this:

Meal 1 : 5:30am
6 egg whites
2 slices of toaste w/peanut-butter
GoLean cereal w/cup of whole milk

Meal 2: 10:30am
12oz. chicken breast
turkey breast or lean ham sandwich

Meal 3: 2:30pm
1 can of tuna
veggies

Meal 4: 4:00pm (pre-workout)
2 slice of toaste w/peanut-butter and honey

workout: 4:30pm

Meal 5: 5:30pm (post-workout)
50g protein shake w/banana


Meal 6: 6:30pm
12 oz chicken or steak(whatever mom cooks)
veggies

Meal 7: 9pm
50g protein shake w/o banana

1 gal. of water/day
250-300g of protein
<150g carbs
<20g fat

TweetThat looks much better. Your meals are well balanced.

Good Luck Bro!

Tweet now comes the hardest part, sticking to it! Thanx for your help~

Tweetbtw, i'm looking to try to cut. Is this the diet for me?

TweetI thin you have more than 150 g of carbs, and more than 20g of fat. Try putting 1/2 your carbs post workout, in the form of malodextrin, or dextrose. Also, you need more fat!! When carbs get burned up, your body needs a source of energy, so i would up it to around 75g of good fats per day, Natty PB, Flax, Olive Oil, Avocados, and canola oil.