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I'm 30 years old, 5' 10" and 185 lbs and calculated at 15% B.F. I have eaten whatever sounded good (candy, McDonalds, Ice cream....) untill about 2 weeks ago and then changed my diet completely around for ever now and started body building. This is my diet now...

Breakfeast - Bowl of oatmeal, egg sandwich on W. W.

Workout - Large gatorade and water

Post workout - Tuan Sandwich on W.W. ,Yougurt

Snack - Peanut butter @ 100% fruit Jelly (just 1 tbsp.) on W.W.

Dinner - Meat (Chicken and brown rice, STeak or Fish), veggies, potatoe (sweet or Red)

Snack - Bowl of total honey clusters w/ F.F milk

I also just picked up a big container of Whey Protein. When should I have my shakes? 1 with breakfeast and one post workout?

What time do you have breakfast ? What time do you workout ?

breakfast looks alright, how many eggs ?

I would have a shake with water right after my workout, then in 1hr eat some real food (chicken w/ rice)

You could also have a shake right before you go to bed ( with milk) so that you have the nutrients in your body to last 6 - 8hrs.

I wouldn't have peanutbutter and jelly, but that's me. If I was I would have a few of them for the calories and protein. Also have a glass of milk and maybe a banana.

Dinner looks good.

Snack - you should include some protein with those honey clusters.

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Can you post a macro nutrient break down? Then we can work on nutrient timing.
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