I'm lookin for some positive criticism concerning my diet as a recent T-Nation fan. I am 19, 6'0, 190 lbs, and an educated guess of about 11% body fat. This is a prospective nutrition plan I'm thinking of following. I'm looking to either maintain my weight or gain muscle and not too interested in inhaling carbs to "bulk." If I gain weight, fine, if I maintain, fine. I am a vegetarian so that screws me over in terms of saturated fat and meat and crap.
Also, I'm at college so I can't prepare stuff for myself so I must work with what we have in the cafeteria and in my dorm. If it matters, I'm on Waterbury's TBT plan. Here's what I intake on an average day. Thanks for the help!
Breakfast (10:30): 6 egg whites, 2 pieces of wheat bread, bowl of spinach, bowl of oatmeal, fish oil, water.
Snack (about 11:15): apple, maybe some nuts.
Lunch (about 12:30): 32g protein bar, spinach, water.
Pre-workout (about 2:15): 88g rice, 22g whey protein, fish oil, water. Creatine 30 min after with some juice.
Workout from 3:15-4
Right after workout (about 4): sometimes a whole bagel, sometimes about 50g carbs from pretzels, water. Creatine with juice.
1 hr after workout (5): 44g whey protein drink, fish oil, Greens plus.
Dinner (6:30 or 7): spinach salad, 2-3 slices of cheese, piece of wheat bread, water.
Snack (9:15): 6 egg whites, 1 serving veggies, fish oil, water.
Between snack and bed-time: snack on nuts.
Bed-time: 44g whey protein (waiting to buy Metabolic Drive), fish oil, Greens+ plus.
Same for everything except during times of pre-workout and post-workout meals, I'll have veggie salad or something, fish oil during one of those times, 44g protein drink at one of those meals, snack on some nuts, creatine with juice 2x a day at morning and afternoon, greens plus at one of those meals where veggies don't exist.