Improved diet critique
 

Alright, I think (think) I'm getting better at this... Is there anything wrong/anything that could be improved on this plan?

0830:
5 egg whites, 1 slice whole wheat bread, 1 tbsp. jelly

1015: Pre-workout meal
8oz grape juice, 1/2 protein powder (30g carbs, 12g protein)

1015-1115: 10 min warmup and lift

1115: PWO
16oz grape juice, 1 1/2 protein powder (60g carbs, 35g protein)

1215: PPWO
1c oats, 1 can tuna (60g carbs, 40g protein)

1330-1415: Cardio

1430:
Turkey wrap (wheat tortilla) (est 45g carbs, 30g protein)

1545:
1 can tuna, 1 tbsp natty PB (12g fat, 35g protein)

1700:
Chicken salad (20g protein)

1900:
Chicken and whole grain brown rice (40g carbs, 40g protein)

2030:
Same (30g carbs, 20g protein)

2200:
1 can tuna, 1 tbsp natty PB (10g fat, 35g protein)

2330:
5 egg whites, 1 tbsp natty PB (8g fat, 15g protein)

Totals are approx 3000 cal, 300/65/300

Where is the pre workout shake? Your also going to want faster digesting carbs than oats in your PPWO. Work on getting some wms or dex/malto for PWO. Just the first thing i noticed. Also, what are your totals for the day? I'm too lazy to add it all up, plus you didnt list calories and fat.

Looks like his pre shake is at 10:15...

Why would you need faster absorbing carbs for your PPWO?

I put the totals in the post (it's so nice to have the edit option now...)

Oh I see

Whoops, didnt see the pre workout shake.

And for the PPWO, thats just what I've always heard and seen most people do.

I gotcha. PPWO is really just your first regular meal after your workout after you've already had high gi carbs immediately post. At that point there is no need to spike insulin levels or for fast absorption. You need a nice hearty meal. Low to moderate gi is fine. Folks tend to recommend some type of meat, poultry or fish, grains, and veges. Truthfully I just think you need to eat a nice solid balanced meal.