Please rate my diet...

[Smoothie]

Hi everyone, can you please let me know if I should change anything in my diet. I'm 5'8" and about 170-175lbs. Here are some pics from last summer, I'm pretty much the same, maybe slightly thicker in the chest.
http://www.wannabebigforums.com/showthread.php?s=&threadid=20334

Here is what I eat about 6days of ouf 7

8am
-On non workout days..
1 cup oatmeal with half a tsp brown sugar.
protein shake (30g isolate protein)
1 tall glass of skim milk

-On workout days
3 egg white, 1 yolk
1 slice of whole wheat bread
1 tall glass of skim milk

11am
MRP shake, about 30g protein and 13g carbs.

1pm
Large turkey sandwish, with two slices of whole wheat bread

4pm
nutrigrain bar

I go to the gym on Sun Tues and Wed....
After the gym I have a Gatorade with an additional 10g of malto then when I get home 10mins later I have 30g of isolate whey with water.

Then a small meal after that protein shake about an hour later with protein and veggy carbs only

Then 1/2 to 3/4 cup of cottage cheese before bed


If I don't go to the gym I have dinner at 6pm and eat some fish or chicken, about 12oz and some green veggies.

A small meal after that around 9pm with some protein and carbs,
Then cottage cheese before bed.

Are there any things I'm doing poorly that are sticking out, I know its a general overview of my diet.

I'm trying to maintain my muscle mass and loose a few pounds of fat.
Let me know what I can do to improve or change my diet.
TIA!!

Chris

[pruneman]

What are your goals?
Overall, it looks pretty good. I would definately add some more good fats (olive oil, nuts, flax, PB).

edit: got your goals...still suggest more fats

[kazzy]

Looks good... everything except for that nutrigrain garbage. I hate that stuff.

[Smoothie]

Thanks for the replies guys, I seem to get hungry in the afternoon, what should I eat... another sandwish? Something along those lines? I will add in some peanut butter, maybe a PB sandwish in the afternoon, I don't know if thats too much carbs now....
Oh, I also try and drink about 3-4L of water a day.

[bradley]

Yeah a pb sandwich on ww bread would be fine in the afternoon instead of the Nutri-grain bar. There is really no need to worry about the amount of carbs in your diet, as long as you are taking in enough protein and EFAs. I agree in that you should probably add more fat in your diet, and this should come from healthy fats. The addition of some omega 3s in your diet would be beneficial IMO. I would try and get ~25-30% of your daily cals from fat. If you need to decrease your cals to get the extra fat in your diet I would just drop some of the milk that you are drinking. This will free up some calories that can be replaced with healthy fats.

You might also want to add in a small preworkout shake about 30 minutes before training (~25g of malto and 10-15g of whey in a small amount of water).