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So what does your diet look like ?

3 eggs and two pieces of wheat toast for breakfast

turkey sandwich on wheat a few hours later before lifting

after lifting, two scoops of whey in skim milk, then fairly soon after that I'll eat a big meal, usually chicken breast, mashed potatoes, salad with ranch dressing, bowl of fruit.

for dinner, similar meal as after lifting.

3 hours later or so, have a turkey sandwich and one scoop of whey protein, some fruit.



Is that decent? Should I be eating more/less or differently?

Maybe use www.fitday.com and find out how many calories you are taking in. Then you will know if you should have more or less.

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I'm looking at that site, but it doesn't have the exact things I eat. For example, the egg whites I eat have different protein levels than the generic ones on the site.

Is it just an estimate?

You can type in your own egg whites - protein , fat , carbs , calories per serving.

Now I see, that fitday is very very nice for tracking pretty much every single thing I eat. It's just hard to tell how much of the calories I eat I'm actually burning off when I work out for 45 minutes to an hour lifting hard. I suppose it depends on the day, but each day ends with me hitting the couch pretty hard as I have little strength left to do anything else haha.