missing links in my diet

[rednecklb69]

i have been on a diet for like 2 weeks now and ive lost a couple pounds but not anything worth noticing, i made up my own diet but i think i might need some help on it so here it goes. i am in construction so i have two breaks during work which i eat at...i cant eat eggs because they give me an upset stomach , i used to eat like 8 whites a day but my stomach just started rejecting it for some reason.


530 am- 1 cup of plain oatmeal
930am- pb sandwhich on white bread, i cant stand wheat(i need better alternate)
12pm- 2 cans of tuna mixed with some LF ranch or something
4pm-usually apple or something and creatine
6pm- pw creatine
630pm- chicken breast, 1 cup brown rice, 1 cup mixed veg,
9pm- celery and some pb to hold me over.

no pop, usually just water or some suntea to drink


i am 6'1 209 lbs and i work about usually 3-4 days a week with like 15-20 minutes cardio on treadmill or stepper. i usually go like 5 -8 reps per exercise and heavy as possible

 

[PatBateman3]

I would say not bad, not bad at all. Drop the PB sandwich and have turkey. Go with white if you must, but at least have a quality meat. Also, the PB at night should go too. Have a tbsp of flax at night with a Casein based protein shake. You need a long-acting protein meal before you go to bed.