bro your diet needs alot of work still.
okay heres my best shot at it, im sure others can add on because there are alot of things you can improve on.
there is no reason to eat your first meal at 9:30 and then your second at 10 and then workout at 11. that is way to close together. your meals should be 2 -2 1/2 hours apart. and you PRE workout meal should be at least 90 min before.
about your Preworkout meal, you should only consume a small amount of protein im not sure how much is in the bar and shake, but 20-25 grams of protein is enough pre workout.
okay POST workout your shake and creatine are good, but if you are eating chicken and potatoes right after it is to much. at least wait an hour before you eat again after you had your protein shake. in addition to your shake pwo you should be taking in fast digesting carbs, such as gatorade, white rice, etc, 100% fruit juice. this is also beneficial for your insulin spike which helps the absorption of creatine.
before bed...you say or OTHER type of slow digesting protein, just stick with
casein, im not aware of any others.
be careful how much chicken and fish you eat per day, to much of it every day 7 days a week is not good. chicken is great but it does have a good amount of fat and some fish does contain mercury. i am counting 8 meals, including pre and pwo as wella s bedtime, thats alright but you could cut back and do 5 or 6.
as for your training, the first thing that jumps out at me is cardio. you do it 6 out of 7 days a week, that is excessive i think. i dont know how much weight you are trying to lose but 3-4 days i think is enough if you are doing 25-30 min
finally your final day of of your split is an overall workout...do you mean full body workout? maybe give yourself a day of rest somewhere in your split. for example, on day 1 you do chest and day 2 tris and since you work your tri's w/ chest it might be counterproductive. same with day 2 and day 3. you do bi's on day 2, and then back on day 3. that is a BAD idea. your bi's will be recovering, and that won't allow you to be at full strength for your back workout, which takes importance over bi's.
hope this helps.
