The protein is a good quality whey isolate, made by MAX (australian) They are known as a quality supplement manufacturer.
I eat the oatmeal on training days as soon as I get up, so I guess its breakfast, and it packs in a lot of calories.
Been trying to follow massive eating and the science of nutrient timing, which is where I got the pre, during ond post nutrient requirements.
Since everyone’s biochemistry/physiology is unique and there being numerous variables to consider, the manipulation of any item or items would give different results to each individual. So, the following are just a few thoughts for consideration.
I would stick with the low-fat (P+C) meal about an hour prior to your workout. However, the protein shake 30 min prior and your mid-workout meal might be the problem in your case. I would consume both your oats and whey an hour pre-workout. Then, the next meal would be a shake PWO, but no mid-workout shake. Reason being is if your workouts are rigorous enough, blood will be restricted from going to/fro the GI tract. Your stomach may be getting upset due to the lack of blood flow that is needed for proper digestion if too much food or liquid is present during exercise.
Further advice is this: since everyone is different you have to find what works for you. By all means apply as many principles as possible to your training and nutrition found here on T-Nation as well as other quality resources. HOWEVER, not everything is applicable to everyone!!! You need to “chew your food before you swallow it - spitting out what doesn’t taste right”. Meaning, you can’t just blindly institute every expert piece of advice you come across!
For example, I cannot tolerate eating just prior to, nor during my lifting, because I get nauseous just like you are describing. But, I rest assured knowing that I’m still able to get proper recovery nutrition by not eating any sooner than 1 hour pre-exercise and then immediately after. Even then, my PWO shake is only ingested after 5-10 minutes of cool down (letting my heart rate get back to 40-50% of max), slowly sipped over 10-15 minutes. Since glycogen resynthesis is not instantaneous, chugging a high-GI shake can overwhelm the stomach.
I know I can afford to avoid a shake pre and mid-workout because I’m still achieving very good results. FYI, most of the fuel used during resistance or anaerobic exercise comes from within the cell. The mid-workout shake is only to help kick-start recovery, not to assist the current workout bout. Since your workouts should be 45 minutes or less (60 min is absolute max!), you will have plenty of glycogen, both intramuscular and in the liver, from proper nutrition in the hours and days previous to your workout. Therefore, consuming a pre and mid-workout shake may not be necessary in all cases.
There have been very successful “old-school” fitness athletes that have built very impressive physiques without sipping shakes constantly around the workout time. Heck, many of them didn’t even use any form of protein shake - sticking to 100% whole food and they STILL made great gains! Point being that I whole-heartedly believe in, and therefore incorporate as much of Berardi’s suggestions as possible, but not everything is practical for every individual (that goes for all authors of all resources no matter how qualified!).