[tinytower]

Heres what I eat yesterday and my days off work are usually like this:

Breakfast - shreddies and a 15g protein shake
Snack - 2 Vanilla Yogurt cups and an orange
Lunch - 1 chicken breast and a green salad with ranch dressing (low fat)
snack - 30g protein shake and 5 celery sticks plain
Dinner - 1.5 chicken breasts and mixed veggies
(after my workout i always have a 30g shake and some cargs wether it be whole wheat toast a small pasta salad)

Now here is what i would eat during my 12hr night shift at work
1st meal (8pm) - usually whatever the wife had for dinner ( chicken or beef with some veggies and pasta or mashed potatoe)
2nd (12am) - 2 yogurt cups and an apple
3rd (2am) - granola bar (natures best ones)
4rd (4 or 5am)- 1 chicken breast and either a salad with low fat dressing or a chicken wrap with veggies init and low fat dressing
5th (7 or 8am) - 30g protein shake
6th (10am) - 5 celary sticks and an orange
7th(11:30am) - bowl of mini wheats with skim milk
then to the gym for about 2hrs
30g protein shake b4 bed

Well any suggestions?

[tinytower]

Heres an update for today...
Breakfast - bowlof shreddies and 15g shake
Gym
Lunch - Vegatable/beef soup, 2 slice of whole wheat bread and 15g skake

[JordanB11986]

Diet wise, that looks pretty good to me man. How much Cardio are you doin?

[tinytower]

[quote=tinytower]Heres an update for today...
Breakfast - bowlof shreddies and 15g shake
Gym
Lunch - Vegatable/beef soup, 2 slice of whole wheat bread and 15g skake
Snack - 30g protein bar and 1L of water
Dinner - Turkey sandwish with veggies, mayo and avacoto on a white bun
Snack - 15g shake with 2 rice cakes

[tinytower]

Cardio is about 30 mins aday....i look at it more in calorie burn and i burn always more then 300 in my cardio session.
Also in my job i so over 100 storys of stairs in about 6hrs

[Palmetto]

Well what is your total caloric intake with that diet? If you give us that I'm sure we could help you out more. Also include your age, weight, bf %, and goals and you will get a lot more input.