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i've been running the diet and been lifting for a month now. lifts have nee progressing. my bf% seems to be stuck in the 21-22% range. i think it's time i adjust my diet. correct me if i'm wrong. neway this is what my diet looks like atm:

Breakfast
1 multi-vitamin tablet
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk
2 tbsp olive oil
1 protein shake - 2 scoops
1 piece of fruit

Meal 1
1 can of Tuna
Veggies

Meal 2
2 slices of bread with cheese
1 cup of pasta
1 piece of fruit

Pre-workout
50g of Dextrose
1 protein shake - 2 scoops
3g creatine

PWO
1 protein shake (2 scoops) with 1 cup of milk
50 g dextrose
3 g creatine

Meal 3 - Before Bed
2 chicken breasts
Veggies
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter

I'm thinking I'll pull out the dextrose on days I do cardio and if it still doesn't work I'll pull out the fruits. what say?

thanks.

why does meal 2 have no lean protein?

^^
yeah, i have the same question as pity, you need to get some protein in the second meal

Too many shakes. Try to get more "real food" protein. It's hard but based on what i have read here and my own experience it is worth it.